Walking Safely

Choose a walking path that is well lit.  Because you have headphones on pay particular attention to finding an area that has little or no car traffic. Let someone know where you are walking and when you plan to be back.  Carry a cell phone (make sure to turn the ringer off as it will disturb you) in case of emergency.

Stretch before and after walking.

Walk with others, to do this when doing the meditations may require a little discipline at first but is definitely worth it. Do not interrupt the other persons meditation...allow the space to create, walk at your own pace but keep each other in sight.  When you have finished the meditation allow each other a few moments before discussing it…also allow your partner (and/or yourself) the opportunity to remain silent for the rest of the walk.  Establish an understanding prior to the walk that it is nothing personal, but being silent just allows the opportunity to absorb the meditation more.   Then when you are both ready, share what came up during the meditation. If you really want to the effects of the meditation to be clear to you, try the meditation out for a couple of days and then discuss the ripple effects in your life. Talking and sharing these insights will help you understand how it’s working.  Also please post on the share station for everyone else to learn from and be inspired by as well.  You never know who you’ll be able to inspire just by posting.

• Make sure you have water with you.
• Wear appropriate shoes.

Consult your physician before beginning any new exercise activity. Take a meditation with you for your doctor to listen to, so they know exactly what it is you are going to be doing.

Things to consider when buying good walking shoes

• Find a knowledgeable shoe person.
  Most cities have a walking club or group that will be able to point you in the right direction.
• Account for the size and shape of your feet.
  There are many different sizes and shapes.  Make sure when you buy shoes to get the width and length of your foot measured. Even if you feel confident of your size, make sure the salesperson measures your feet as you are standing to find the most appropriate fit for you.  Remember that an improperly fitting shoe can cause calluses and blisters, making your walk more blister-ful than blissful.
• Arches
  A lot rides on the arches or your feet…every muscles and bone of your body is affected by your arches.  Typically speaking there are three types of arches; neutral, low and high.  To find out what you are dip your foot in water and place your foot on a piece of cardboard…if you see most of your foot than you have low arches…if see very little of your footprint then you have high. Alternatively a good massage therapist or doctor should be able to tell you.
  Low arches may cause muscle stress and joint problems in your ankles and knees because your feet don’t support your body as well.  Find a shoe with motion control to help stabilize your feet.
  High arches can result in excessive strain on joints and muscles, as your feet may not absorb shock as well.  Get a shoe with cushioning to compensate for your lack of natural shock absorption.
• Choosing the shoe with the best fit
  Wear the same socks you’ll wear for walking (or take the socks with you)
  Buy shoes at a store with professional fitters or somewhere with a lot of options.
  Make sure to get your feet measured (or measure them yourself).  Stand up when measuring your feet to get the most accurate reading.
  If one foot is larger than the other, try a shoe that fits your bigger foot.
  Make sure to try on BOTH shoes and check the fit. Wiggle your toes, walk around the store for awhile. Make sure your heel doesn’t lift and that you have at least a half-inch between your longest toe and the end of the shoe-approximately the width of your finger.
  If you can detect the outline of the shoe, try a larger size or wider shoe.
  Be sure the shoe is wide enough.  The side-to-side fit of the shoe should be snug but not tight. If you’re a woman with wide feet, consider men’s or boys shoes. If you’re a man with narrow felt consider women’s shoes.
• Pay attention to your shoes, all shoes eventually wear out. Even if they are still comfortable they may not be providing the stability or absorbing shock they once did.  If the outsole is worn through, it’s time for a new pair.