Benefits of Exercise
 Beginning a Walking Program
 Improving Cardiovascular Fitness
 Shopping Guide for Walking Shoes
 Warming-Up & Cooling-Down
 How to Measure Your Own Route
 Walking for Weight Control
 Eating for Life
 Staying Motivated

1. Don't assume you know your current shoe size. Measure your feet, both length and width, at least once per year. At the same time, size may vary between shoe models. Don't hesitate to try on a shoe in a size other than what measuring indicates.
2. Try walking shoes on with the same thickness of socks you intend to wear.
3. Look for a roomy toe box, and allow at least 1/2- to 3/4-inch of room at the end of the toe for movement and expansion during the heel-to-toe roll of walking.
4. Women should check for adequate room in the ball of the foot (women tend to be wider here) and snug heel fit.
5. Walk in the shoes at your fitness walking pace to gauge fit under typical walking conditions.
6. Try on shoes at the end of day, or better yet, after a workout. That's when your feet are the most swollen.
7. Know your foot type and gait characteristics. Is it normal, flat, or high-arched? If you are flat-footed, look for more motion control features. If you have high arches, your feet are more rigid and you need shoes with more cushioning.
8. Shop at a shoe store with a knowledgeable sales staff, preferably staffers who themselves walk for fitness.
9. Rate style low on your appeal list. Look for solid construction, intelligent design, and biomechanical correctness.

Shoe Wearing Tips

A shoe's midsole degrades from use and the resultant useful life of a walking shoe is 350 to 550 miles. This means that if you are walking 20 miles a week, you should consider changing by approximately weeks 20 to 25. The shoe may still serve a useful purpose, such as for casual wear.

Sole wear does not necessarily reflect the loss of shock absorption by a shoe. Even with a new looking shoe, adequate shock absorption may be lacking. Use the 350 to 550 mile guideline instead of trying to guess how worn your shoe should look.

Make sure you carefully lace your shoe before walking. Too tight a shoe may make parts of the top of your foot sore. Too loose a shoe may make your foot move excessively and be less stable.