Answers from Expert: Michelle Cederberg

Walking clubs are a great way to get moving at any age but as we get older it's particularly appealing because it's low impact, it gets you out in the fresh air and if you're retired, it gets you connected socially. My 72-year-old mother meets with her walking group every Monday, Wednesday and Friday without fail and she's one of the fittest people in the group. I would suggest you create a consistent meeting place and consistent days and times. It's important to create a habit around your new exercise plan. If any of your participants have concerns about their health, ask them to check in with their physician first so they can ease their worries and enjoy the walks more. Advise all participants to make one important initial investment: a good pair of walking shoes. Often non-exercisers or older exercisers re-entering fitness after a break show up with inappropriate or uncomfortable exercise shoes, and let me tell you, if your feet hurt, the walks will be no fun. Research a couple of running or fitness stores in your neighbourhood, call them up, and ask them if they would arrange a group 'show and tell' of effective footwear options. This can be a fun way to get your group excited about the upcoming walks and the running shops will love the business! Initially, plan for shorter walks with multiple 'turn back' options. A good first effort may be a mile or even half a mile. Remember, it's about a comfortable introduction not an 'all out' effort. You may determine that our group is capable of more right off the bat but allow the first walk to be shorter and check in with participants a day or two later when sore muscles materialize. With any group you'll have your slow pokes and your keeners, so on your first few walks mark out a few 'check stops' where group members can re-connect and assess how they're all feeling. As you progress, choose routes that have a few hills so you can begin to challenge the heart and lungs. Above all, plan for fun! My mother enjoys the coffee and goodies after her Saturday hike as much (or more) as she enjoys the exercise! Good luck! Michelle Cederberg, MKin, PFLC www.liveoutloud.ca