A beginner's brief guide to brisk walking

What better way to enjoy the cool wind of the fall than a brisk walk that keeps your heart healthy and your body in shape?For those who want to slowly get into the activity groove without breaking your back, here are a few tips:

Ask your doctor before engaging in the activity. This is non-negotiable, especially if you haven’t done a minute of exercise in at least three months. Your physician will tell you exactly the kind and level of activity that you can do, and what you should avoid.

Once the doctor gives you a green light, pick your clothing. Wear something comfortable and easy to move in like a T-shirt, jogging pants, and running shoes. To keep away the growing chill, wear an extra layer. A hood might also protect your head and face from any wind.

Plan out your route, and measure your walking time. Start small and slow. Begin with a 10-minute walk to the nearest block. Do this for a week, before working up to 15 or 20 minutes or longer distances.

Be aware of the following changes that can happen to you. If any of these occur during your walk, stop immediately, pause, and refrain from the activity. Consult your doctor the next day. These changes include: excessive perspiration, nausea, dizziness, headache, chest pains, jaw pain, arm pain, difficulty in breathing, and extreme shortness of breath.

There are normal and harmless changes that you should expect while you are starting: Increasein heart rate, increase in breathing rate, mild to moderate sweating, and muscleand joint soreness that may last the first few days.

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