Tips to remember

　　When walking is part of your weekly fitness routine , you'll wonder why you didn't start years ago. To stay safe and maintain your program, it's important to keep the following things in mind:

　　Drink up!

　　Your muscles work more effectively when they're wel l saturated. Have a tall glass of water (room temperatu re is ideal ) before you head out, and another glass wh en you return home. If it's a warm day, carry a small c ontainer in case you need a thirst quencher.

　　Drop the weights

　　Handheld weights or ankle weights throw off your na tural gait (速度、节奏), which can cause muscle strain or in jury. But when you hit the pavement, lighten up and foc us on holding your spine upright with relaxed shoulders .

　　Music

　　Listening to music can be a great way to pass the t ime and keep a steady pace when you walk. But depending on where and when you walk, headphones can be a dangero us accessory. If you're walking at night, on an unfamil iar path, near traffic, or on bicycle paths, you should have all of your senses alert and engaged. So stay safe and leave the headphones at home.

　　Don't ignore the pain

　　If you feel pain in your legs, back, or anywhere el se when you walk—stop! You may relieve minor aches if y ou double-check your form, increase your warm-up, or ad d supports to your walking shoes. For chronic problems, check in with a doctor.

　　form thrive online.com