Preparation for walk-
• Wear comfortable  clothing
• Wear comfortable, supportive shoes
• Choose a safe place & environment to walk
• Make sure to do a 5-6 min (or longer if you need to) warm-up with dynamic stretches (explained below)
• Hydrate before & after walk with (200 - 300 ml ) of water.
• In case of Diabetes,  check blood sugar before & after the walk . Take action according to your medical advise.

Warm-up before walk
1. Stand straight & take your hands up from the side & down 6-8 times
2. Arm circles
3. Shoulder shrugs
4. Neck rotation - side to side, front & back
5. Hip circles- clockwise & anticlockwise 8-10 times
6. Walk in place
7. Knee up & down (Right side 5-6 times, Left side 5-6 times)
8. Stand & lift one leg forward & figure of 8 few times & then repeat on other leg.
9. Ankle rotation -clockwise & anticlockwise 5-6 times each leg.

You can start walking with a slow pace & gradually come to a pace that is most suitable for you.