Walking is nature’s gym!
The convenience of walking makes it one of the best forms of exercise to improve one’s health. You don’t need much equipment; you can do it anywhere, anytime at your own pace. And the health benefits are overwhelming!
Walking is good for the heart
Regular exercise is one of the pillars of preventing heart disease. Did you know that walking 30 minutes a day can reduce your risk of having a heart attack or developing diabetes by up to 40%?

Get off to a good start
Before you put your best foot forward, get checked out, especially if you’ve been a couch potato for a while or have a medical condition like high blood pressure, high cholesterol or diabetes.

If the shoe fits wear it!
Wearing the wrong shoe can cause you untold pain and injury. Wear shoes that are comfortable, provide good shock absorption and have heel and arch support where you need it most! Get your shoe from a reputable sports store and look for reputable brands.

Put your foot in it before the walk!
Never wear a pair of new shoes for the walk. You should train in the same shoes you’ll be wearing on the day of the walk.

Be cool and protected on the day
Protect your body from the tip of your nose to your toes. Wear sunblock, a hat and sunglasses and don’t forget reflective clothing so you stand out. Wear layers of clothing and peel them off as you warm up while walking.

Keep your posture tall and straight
Use the correct technique when walking to avoid injuries. Keep your head and chin up and relax your shoulders so your arms can move fluidly. If you feel tensed and hunched, shrug your shoulders to relax.

Stepping right
Your heel should always strike the ground first. You will then roll through your step from heel to toe and push off with your toe. Proper rolling through is enhanced with a flexible pair of shoes. Don’t worry about your stride – this comes naturally.

 

Build up to the big day
To build up good walking strength and fitness, start off by doing three to four 30 – 40 minute sessions each week. . If you have not exercised for a while start with a 10 minute walk. After two weeks, add another five minutes to each session. Then, after a month, try and add in one hour-walk each week

Really talk while you walk
You need to walk briskly enough to exert your body so the benefits of walking can be felt, but you shouldn’t over exert yourself. If you can hold a conversation while you’re walking, you’re doing it right.

Push yourself for serious competition!
For the more experienced, adding speed to your walk will give you a competitive edge in the 10km walk. Walk at moderate to high intensity levels. The intensity of your training will determine your success on the day.

Be flexible: warm up and cool down
As you’re training, remember to spend five to ten minutes before a brisk walk to warm up. You want to get enough blood and oxygen to your muscles. This will reduce your chances of injury. And don’t forget to cool down after your walk for the same reasons.

Reduce your chances of injuries on the day
Warming up and cooling down before a brisk walk will greatly reduce your chances of injury like straining and tearing a muscle. And most importantly it will make you walking fit for the Discovery 702 Walk the Talk.

Remember to include your kids in the Walk
Spend quality time with your children away from the electronic gadgets. By getting your family off the couch you’ll be giving them the greatest gift: the joy of longevity! Change the way children feel about physical activity today for a healthy tomorrow.

Feed your body while training
While you’re training, you need to provide your body with proper nutrients as a proper diet is important to the body’s performance. If you don’t get in enough nutrients you won’t be in peak form for the big day.
Start the big day off on the right track
On the day of the walk, you should eat a good healthy breakfast as the first step to keeping your sugar levels in check. Take fresh fruit, nuts and raisins with you to top up your energy levels as you walk.
Keep drinking as you walk
Drinking enough water during the walk is important. On the day, it’s advisable to remember to drink according to your thirst. You don’t need to drink anything but clean water. Remember to always listen to your body