Walking has numerous health benefits, from weight management and cardiovascular disease prevention to lowering collective impact compared to other physical activities. As an added plus, you can exercise anywhere, including traveling, making walking a versatile exercise option at various times or locations.
Walking allows people to receive fresh air and burn calories while exploring their communities and new cities on foot—a win-win for the body and soul. To begin a walking fitness plan, ensure you have the proper equipment. The appropriate equipment keeps you safe, decreases your potential harm, and provides you with the required support. Here are 15 pieces of equipment that every walker should have.
Walking Boots
Good walking shoes are an essential piece of walking equipment. They can help you avoid damage and keep painful blisters off your feet.
In footwear literature from the Journal of Foot and Ankle Research, researchers discovered that flexible, well-fitting, lightweight shoes with soft midsoles as the most comfortable. Curved rocker-soled shoes are highly comfy.
You can also visit a specialty shoe store and ask a specialist to assist you in finding the best-fitting shoes for your gait, size, and fitness goals.
Comfortable socks
Because your feet sweat while you walk, wearing socks made of a dry-fit material will help prevent blisters because the fabric will wick away dampness from the skin. For optimal foot hygiene, the Centers for Disease Control and Prevention (CDC) also suggests trimming toenails shorter and changing your socks at least once daily.
Bottle of Water
Keep a water bottle ready for hydration, especially if you plan to walk for more than 30 minutes or exercise in hot weather. Hydration helps to keep your body temperature stable and your joints lubricated. If you prefer cold water while walking in hot weather, freeze the bottles ahead of time.
Layers of clothing appropriate for the temperature
Clothing should be comfortable and not too restrictive, enabling your legs and arms to move freely. In any climate, choose sweat-wicking fabrics. When you sweat, a cotton T-shirt adds weight and does not dry as quickly. Layering clothing with a jacket and a long-sleeved athletic shirt can help keep your body temperature stable when the weather changes.
Apply sunscreen with an SPF of 30 minutes before going outside. It is best to reapply every 2 hours, depending on how much you sweat. The American Cancer Society suggests the term “broad-spectrum” on the label indicates that sunscreen can protect against UVA and UVB rays.
Sun Protection Clothing
You are wearing sun-protective gear when outdoors can reduce your exposure to UVA and UVB rays.
A hat restricting direct sunlight on your face and wrap-around sunglasses blocking UV rays are also essential pieces of sun protection equipment. Plan your outside walks before 10 a.m. and after 3 p.m. when the sun isn’t as powerful.
Fitness Monitor
Wearable fitness trackers are popular among walkers due to their capacity to self-monitor steps, calories burnt, distance, heart rate, and activity time. Fitness trackers may enhance physical activity engagement, according to research.
Snacks As your walking mileage grows or you decide to start hiking, bringing snacks can give you the calories you need. Foods high in salt, carbohydrates, and natural sugars will help limit stomach difficulties and give you the energy to keep going. Physical activity foods include trail mix, granola bars, almonds, and fruit. You probably will only need a snack if you walk for more than 60 to 90 minutes.
A Raincoat
Suppose you have a waterproof jacket with a hood for walking and trekking in wet weather. In that case, you can fold the jacket and carry it in a backpack or fanny pack (assuming you can fold it small enough), but this limits what you can carry in your hands.
Headphones or Earbuds
Listening to music can increase your walking speed and maintain a high degree of endurance. When using a smartphone, though, you must exercise extreme caution—according to Harvard Health, texting. At the same time, walking reduces your pace and stride. It may impair your balance and ability to hear interruptions (such as cars, animals, and people).
If you prefer earbuds, keep the level low and only use one earbud at a time.
Reflective clothing and a flashlight
Wear reflective gear at dark or later to make yourself noticeable to cars. Consider wearing a reflective vest, bracelet, or bag.
When walking and do not have reflective clothes, the flashlight on your smartphone can assist you in remaining visible to traffic.
Repellant for insects
Bites and stings may occur depending on where you are walking. Using a bug repellant containing DEET can help protect you from insects. The CDC recommends using a repellent with less than 10% DEET when hiking with children.
Identification In the event of an emergency, keeping your driver’s license in a zip-lock bag can assist emergency workers in identifying you. Include a list of any medical issues and helpful information in the same bag.
Route Plan or Map
Choose paths where there will be other walkers to keep safe. You can also stroll on trails or in regions with sidewalks. 9 Apps like Strava and Map My Walk provide suggested routes taken by other walkers and runners to assist you in identifying good walking spots. You press a button and then follow the instructions on the screen.
Trekking Sticks
When your mileage grows, consider purchasing trekking or walking poles. They can alleviate knee pain by lowering the weight on your legs and hips. According to recent studies, trekking poles can also improve your stability and balance, especially when walking on uneven terrain.
Finally, walking is a beautiful physical activity for beginners. You don’t need any prior experience in sports to get started. It would be best if you simply had the correct equipment to keep you injury-free and safe. Before beginning any exercise routine, consult with a healthcare physician. They will assess your fitness and medical history to determine what is best for you.