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Wait! Before you take one step… Please visit a medical professional before beginning any form of physical activity if you have a family history of heart disease, are a smoker, have high blood pressure, have high cholesterol, have diabetes, are obese, live a mostly sedentary lifestyle, and/or are age 45 or older

Once you start walking, don’t forget to warm-up, cool down, and drink plenty of water.

My hands swell when I walk. Is this a problem?
Swelling in your hands is normal. When you swing your arms, the blood rushes down into your fingers. It isn't harmful, but it could be uncomfortable, especially if you wear rings. It's a good idea to take off your rings before you go walking. If the swelling bothers you, try squeezing your hands into fists from time to time while you walk. This helps push blood back from the fingers. Some people carry small rubber balls to squeeze.

I'm having pain in the front of my lower legs. What is it?
It sounds like shin splints, a common problem among beginning walkers. It results from doing too much too soon. Your shin and calf muscles cramp from overuse, and you notice a burning pain in your shins.

To avoid shin splints, increase your distance and pace gradually, and always take time to warm up before doing any speed work. If you've already overdone it, try slowing your pace or taking some time off from walking. If you're still in pain, try stretching your calf muscles. Stand facing the nearest wall or tree, then lean forward, putting your palms against the wall or tree and keeping your heels flat on the ground. Or sit on a bench with your legs straight out in front of you, and flex your feet toward you. Still in pain? Hobble home and apply ice for 15 minutes. Be sure to wrap the ice in a towel, to protect your skin from the cold. Shoes could also be part of the problem, so be sure you are wearing good walking shoes. Sometimes rest may be the best solution, but ask a doctor if you’re in doubt.

I have heel pain. What should I do?
Heel pain becomes increasingly common with age, especially among the over-40 crowd. Often it results from a condition called plantar fasciitis -- that's inflammation of the plantar fascia, a sheath of connective tissue that runs along the bottom of the foot. As this tissue becomes overstretched and inflamed, it produces sharp pain, especially first thing in the morning when you get out of bed. The pain eases as you walk around, but it can come back, especially if you sit for a long time.

As you get older, your body's tissues become less pliable. That's why stretching is so important. For heel pain, stretching your calf muscles may help. If it doesn't, you may need better walking shoes or special shoe inserts (called orthotics) to keep your ankles from rolling inward (overpronating), which may overstretch and inflame the plantar fascia.

If simple stretching doesn't relieve your pain within a week or two, schedule an appointment with a podiatrist. You need to find out what's causing your pain. Whatever the source of your heel pain, it needs time to heal. Just be patient. Remember, when in doubt see your doctor.

How can I avoid blisters?
A bad case of blisters can knock a beginning walker right off her feet. More experienced walkers who step up their workouts or switch to hiking can encounter problems, too. First, when you feel a "hot spot" on your foot, act right away. Take off your shoe and apply moleskin or an adhesive bandage over the affected area. Second, make sure that your shoes fit both feet. Often one foot is larger than the other. The friction created by wearing the wrong-size shoe--whether it's too small or too large--can lead to blisters. Finally, wear high-tech socks made from fibers that wick away moisture. Skip the cotton, and look for synthetic blends such as CoolMax or Wonderspun.

How should I care for and wear my pedometer?
Your Accusplit AE120XL pedometer automatically records every step you take, so you can actually see how your steps accumulate throughout the day. It provides excellent accuracy and counts up to 99,999 steps walked or jogged. To care for your Accusplit, use your safety strap to avoid dropping it, keep it away from excessive moisture, and change the battery when the digital display fades. To get the most accurate reading, follow these guidelines:

-Wear the pedometer snugly against your body, attached to a belt or the waistline on your clothing. If your clothing doesn’t have a waistband, you can attach your pedometer to a piece of elastic tied around your waist.

-Line the pedometer up vertically with the center of your kneecap. When positioned correctly near the front of your hipbone, it records a step each time your hip moves up and down. The pedometer will not read as accurately if it is not located near your hip bone.

-The pedometer should be parallel to the ground. If it is tilted to one side or another, it will not give you an accurate recording of your steps.

Click here for operating instructions and battery information.

Will my pedometer measure other activities, such as jogging?
Your pedometer will also accumulate “steps” while you are doing other activities throughout your day, such as jogging, bicycling, or even bending to tie your shoes. However, it is meant to measure walking steps and therefore measures walking steps most accurately.

But, varying your workout is a great way to keep you motivated! Although your pedometer won't accurately measure all activities, you can check out different conversion charts if you're curious about how many steps a different activity "equals"; this page includes an activity-to-steps conversion chart. It's a much better idea to consult a chart like this than to try to wear your pedometer while swimming!

How do I know how far I walked?
There are approximately 2000 steps in a mile and 10,000 steps in five miles. Since everyone's stride length is different, mileage varies. This steps-to-miles calculator will give you a better estimate once you determine your stride length.

Also, here you'll find a neat tool that was created with the help of a fellow strolling slug, Dr. Tim Haupt (it opens in Excel). If you'd like to know how many miles you're walking in a week, you can use Dr. T's Step Tracker. Just plug in your name, steps per mile, and steps walked and note with awe how much ground you've covered! If you're not sure how many steps you walk per mile, you can use the step tracker to automatically calculate it for you, or you can follow these steps:

-Measure out a distance of 10 yards (10 yards = 30 feet)
-Reset your pedometer and walk that length at your normal pace
-Multiply the number of steps on your pedometer by 176 (there are 176 10-yard increments in a mile)
-The answer is how many steps it will take you to complete a mile!

What if my pedometer seems inaccurate or isn't working?

Your Accusplit AE120XL pedometer automatically records every step you take, so you can actually see how your steps accumulate throughout the day. It provides excellent accuracy and counts up to 99,999 steps walked or jogged. To care for your Accusplit, use your safety strap to avoid dropping it, keep it away from excessive moisture, and change the battery when the digital display fades. To get the most accurate reading, follow these guidelines:

-The pedometer should be parallel to the ground. If it is tilted to one side or another, it will not give you an accurate recording of your steps.

Your pedometer's battery will need to be replaced eventually, but should last for at least a year. Click here for operating instructions and battery information.

I lost my pedometer. May I please have another?
Unfortunately, we cannot replace lost pedometers. The branded Accusplit pedometers we purchased were a big investment and we are trying to reach all UCSC employees with this program... So keep good track of your Slug-o-meter! If you do lose your pedometer, you can find another one at most sporting goods stores and online. If you liked and are interested in having the same one, you can find the Accusplit AE120XL online for a reasonable price. Whatever type you end up getting, it is helpful to attach the safety leash, too (the string that usually comes with a pedometer); make sure you secure it to the pedometer and to your belt loop so that it doesn't run (or walk) away!

What's the best time of day to walk?
It varies from one person to the next. Really, any time of day is perfect! The real question is, when are you most willing and able to walk? That's the best time for you.

Should I eat before I walk?
Again, it varies from one person to the next. If you’re planning to go at a brisk pace or to do some interval training, keep your meal or snack small and simple. The human body doesn't particularly like digesting food and exercising hard at the same time. That said, a leisurely stroll after a large meal may enhance digestion and burn a few extra calories. But walking before a meal works just as well, provided you don't have any problems with your blood sugar. If that meal happens to be breakfast, be sure to drink a tall glass of water before you head out. Your body may be somewhat dehydrated after a night's sleep.

What's the simplest way to determine how fast I'm walking?
The easiest way to gauge your speed without wearing a pedometer is to count the number of steps you take per minute. The experts use this number to calculate pace, based on an average stride length of 2½ feet. (Stride length is the distance from the heel of one foot to the heel of the other foot when you're taking a step.) They've already done the math for you.

70 steps per minute equals 30 minutes per mile, or 2 miles per hour.

105 steps per minute equals 20 minutes per mile, or 3 miles per hour.

140 steps per minute equals 15 minutes per mile, or 4 miles per hour.

If you pay attention to your steps, after a while you'll be able to estimate your pace fairly accurately without bothering to count. You'll just know what a 20-minute mile or a 15-minute mile feels like.

How many calories do I burn by walking a mile?

The average 150-pound person burns between 80 and 100 calories per mile. However, that number changes depending on height, weight, fitness level, terrain, clothing, temperature, and many other factors. If your goal is to lose weight, forget about the numbers. Instead, develop a healthy eating plan that you can live with, incorporate as much physical activity into your daily routine as possible, and walk for at least ½ hour a day.

When should I get new walking shoes?
Replace your walking shoes every 6 months or 600 miles, whichever comes first. At that point, it doesn't matter if the shoes still look great; they've lost a lot of their cushioning. See these tips on how to pick out good walking shoes.

How can I evaluate my fitness level as a walker?
James Rippe, MD, has developed a special formula to help walkers assess their fitness. Find a flat 1-mile loop; warm up for 5 minutes, stretching your calves and hamstrings. Then walk the mile as quickly as you can without running out of steam. Compare your time against the benchmark for your age group.

Under 30: If you can walk a mile in 13 minutes, you're in great shape.

30 to 39: Doing a 14-minute mile puts you in the "great shape" category.

40 to 49: Cover a mile in just under 15 minutes (14 minutes, 42 seconds), and you're at the top level of fitness for your age group.

50 to 69: Doing a 15-minute mile is excellent.

70 or over: If you can walk a mile in 18 minutes, 18 seconds, you're very fit for your age.

If you exceed the ideal time for your age group by 3 to 6 minutes, you're not in the best shape aerobically. But don't worry, just keep walking. Regular, consistent exercise can lower your time.

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