I mean that in the literal sense. One of the best forms of exercise is walking or hiking. Getting out there whether at the mall, many of which open early to accommodate seniors, around the neighborhood or out on the thousands of miles of trails here in Pennsylvania. There is something out there for everyone for all ages and all abilities. You just must take the first step!

Walking or hiking has been shown in study after study to

• Improve cardiovascular health
• Reduce stress
• Reduce blood pressure
• Brighten your mood
• Decrease depression and anxiety.
  

You can do it with family, friends or by yourself but just get out there and do it.

It is easy enough to just put on a pair of shoes and go out for a stroll but if you are going to walk or hike seriously then you need to get yourself in shape and ‘geared up’. The shoes you wear to walk around the block are certainly different than those used to hike the Appalachian Trail. The selection of walking/hiking shoes is enormous and often very personal, but it all comes down to what shoes fits you best and feels the best for the activity you are going to do. Walking around the block can be accomplished in most walking shoes or running shoes. Usually, a shoe that is a bit stiffer and more supportive. Many companies like New Balance, Reebok, Asics, Saucony and Brooks make excellent walking shoes. I recommend going to try these on at the end of the day when your feet are their longest, widest for the best fit. Try them on, do a few laps around the store, ask for help if you need it. Going to a local running shoe store is often a great place to start as they are usually very knowledgeable about shoe specifics and can match a shoe to your feet and needs.

Trail hiking and backpacking requires a different breed of shoe. These are usually much stiffer and supportive with a more aggressive sole for traction. Hiking in trail runners or a hiking shoe or boot can prevent many serious injuries. Trail runners are great shoes to hike in on those more rustic trails. Hiking shoes or boots offer maximum support and stability but are heavier to wear and ar great for backpacking or long treks. Picking out the right one for you is personal and you should try multiple different ones on to get the best fit. Places like REI offer an excellent variety and customer service.

Other considerations when starting out would be inserts and socks. There are hundreds of inserts and manufacturers out there and the same can be said for socks. Inserts need to be matched to the shoe they are being worn in. You need to take the inserts out of the box and put them in the shoes you will be wearing them in and walk around to make sure they feel good and fit right. Try multiple pair in different shoes. There will be a Goldilocks moment when everything feels just right! Your socks are important too. Most serious walkers/hikers wear lightweight or midweight wool or wool synthetic blend socks that give some cushioning. They will help reduce friction and prevent blisters.

Starting a walking program is all about that first step. Stretching before you start is a good idea as well as getting clearance from your doctor. Start by walking up and down or around the block as far as you feel comfortable doing. Start by going every other day and then gradually increase your distance over the course of weeks. Listen to your body, if it’s sore back off the mileage. Start on sidewalks rather than trails. When you feel confident move to a greater distance and faster pace. Know your limits, set goals, get out there and enjoy!

Dr. Pete Smith is an avid walker, hiker and backpacker.