It's easy enough.  No Lululemon see-through pants, monthly membership dues, or foot behind the head, No Buns of Steel DVD, P90X equipment or MELT rollers.  No torn hamstrings, buggy wrists, ACL tears or tennis elbow. Walking requires, well, nothing really.  You don't even need a pair of those white Reeboks or the 5Fingers or the Vivobarefoot Breatho Trail-Running Shoes.  You can choose whether to take your iPod or not.  

 

Although you don't need any specific gear, a few things can be helpful.  It's good to have a comfortable shoe that fits well and doesn't cause pain during or after your walks.  Do carry ID.  Do wear reflective clothing if you're out atnight.  Do be mindful of the rules of the road. These are givens.  

 

It used to be recommended to warm up by stretching before your chosen exercise. The current thought is to stretch after you exercise. Before your walk do some wriggling around to loosen up your sticky parts.  There's no need to do any extra stretching--save that for afterward.   The best warm-up for walking is walking.  Start out slowly and let your walking muscles acclimate to the work.  When you're all done, it's a great time to do some counter-stretching.  Take a fair amount of time to stretch the calves, back of the legs, and thighs.  Some lunges will help stretch the hip flexors.  Hold these positions for at least a count of 10.  

 

Walking is individual.  It offers many things to many people. Unlike cycling or Cross-Fit or rowing, you can actually "do" things while you walk.  

 

1.  Take a friend(s).  Walking is easy to do with others, regardless of ability.  It's free time to chat and share and mull over life's ups and downs, your latest Zappo's purchase and what to do with the ripe persimmons.  

 

2.  Meet new people.  Checked out your local Meet-Up Group?  Why just this Saturday there are 6 opportunities around Sonoma County to hike/walk with others.

 

3.  Give the pooch a walk. Surprisingly, but not, many people walk for their dogs. Win-win. Studies have shown that dog owners who reported walking their dogs were almost 25 percent less likely to be obese than people without dogs and having a dog in the house reduced the risk of childhood obesity by half!

 

4.  Do a walk-and-talk.  My friend, Barb, walks the San Diego beaches and dedicates the time to calling her family or friends.  Connection.

 

5.  Catch up on podcasts. Listen to Alec Baldwin's This is the Thing or This American Life or Slate's Political Podcast or Terry Gross's interview with the brave Elizabeth Smart.    

 

6.  Do nothing.  Just stroll. Take whatever pace feels right for you.  Enjoy the fresh air, the slight breeze, the changing leaves and the barking dog.  Don't make it an exercise, think of it as a natural connection with nature, whether the nature is a paved sidewalk along a busy street or a quiet stretch of the Joe Rodota Trail between Green Valley Road and Forestville.

 

Oh and, of course, there are health benefits.  I don't have to go over them, but I will, just in case you need some motivation.  Walking helps maintain a healthy weight, prevents or manages heart disease, high blood pressure and type 2 diabetes (among others), strengthen your bones, lift your mood and improve your balance and coordination.  

 

I like the idea of walking for walking's sake--getting out, savoring the feel of the movement in your body.  It's an excuse to get out in nature and sniff in some cool Fall air.  Forget about the "reasons" to walk.  Man has always walked--it's in our nature.  Skip the SoulCycle and the Dirty Girl Mud Run.  Find a friend or a dog or not.  Regardless of your motivation or ability, just walk.