As a kid, one of my favorite holiday movies was “The Year Without Santa Claus.” Who can forget the Snow Miser and his evil brother, the Heat Miser? And of course, there was opportunity to learn a valuable life lesson in the song “Put One Foot in Front of the Other.”

And soon you'll be walking across the floor

Put one foot in front of the other

And soon you'll be waking out the door”

Though it is a simple little tune, it holds a great message. Mr. Snow Miser is prompted to turn from his evil ways by this ditty. He is the snow miser, frozen and caught in his old ways. He shakily takes the first step and soon he is jaunting along, ready to save Christmas. He had to make that first shaky step though. And so can you!

Getting Started

Start by simply making the time to walk around your neighborhood. Walk for as long as you want, but try to do it for at least ten minutes. Walk at whatever speed feels comfortable, but start out slowly. You will be amazed at the things in your neighborhood you’ve never noticed before. Say hello to your neighbors, complement their gardens, and just enjoy the moment. A few months ago, I got a puppy and began walking him around the neighborhood. Despite having lived in the area for 4 years, it wasn’t until the pup came along that I met my neighbors.

Try to incorporate walking into your day. Did you know that researchers at California State University have found that merely ten minutes of brisk walking can boost your mood and your energy level for up to two hours afterward? So what are you waiting for?

Before we get started, let’s talk about the basics:

What to Wear

• The Right Shoes – The most important piece of equipment for walking is a good pair of shoes. Take the time to select the right ones for your feet. There is no one brand or style of shoes that is best for all walkers. Instead, each person must get properly fit for shoes that best suit their stride and foot shape. Buy your shoes ½ to 1 size larger than you normally wear. This will allow more room for your feet to move around and swell (which is bound to happen when you are on your feet for a long time). A knowledgeable staff person can help you find the shoe that is right for you.

Running shoes are the best bet for walkers - they are generally 5-10 years ahead of walking shoes in their technical design. Running shoe models incorporate more of the latest developments for cushioning, motion control, and support.

How do you know when your shoe is worn out? Your shoe is worn out long before it looks like it is finished. The mid-sole foam has a limited life. Replace your shoes when you first notice the difference between a new pair and your old favorites.

• It’s all about the Socks – Socks should be comfortable, and the modern running socks made from Cool Max or other high-tech fibers are preferable to cotton, as they prevent blisters by keeping the feet drier. Moist feet and friction causes blisters and nothing can ruin a walk faster than blisters. It is vital that you find a sock that keeps your feet dry, comfortable and provides cushion and support.

• No Chafing Allowed – Finding the Right Pants - If your thighs rub together (and the part of your pants between your legs wears out) wear pants (shorts or tights) that are made of a slippery material. Lycra is one of these fabrics and new ones are always coming on the market. Not only will they give you some support but they will prevent friction and chafing. A small amount of appropriately placed baby powder can help with rubbing also. If you want to wear baggier pants, it is a good idea to wear a supportive pair of pants under them, such as bicycle or exercise shorts.

• Banish the Bounce - Remember to Banish the Bounce: It is important to have proper support in the chest for both men and women. Men can wear a supportive undershirt. These can be made of wicking fibers which will help transport moisture away from your body.

Remember the Basics

• A hat is essential to preventing sun exposure or keeping you from losing heat.
• Sunglasses for outdoor walking prevent UV exposure for your eyes.
• Wear sunscreen.
• Carry keys and other articles in pockets or a hip pack.
• Pack lightly for most walks and leave the heavy purse at home.
• Carry water if you plan to be walking for a half hour or more with no water on your route. A hippack with built-in water bottle holder is convenient or a backpack bladder with a sipping tube.

Take it Off, Baby

Depending on your climate, dress in layers so you may remove a layer as you warm up and put it back on if you feel chilly.

Take off your rings. It is very common for your hands to swell when out walking. Swelling is because more blood is being pumped rapidly through the body, but has a hard time pumping back from dangling hands. Also remember your wristwatch and elastic sleeves should be loosened. The important thing to remember is that swelling it is normal and you are not alone in this. If your hands swell, they usually are back to normal within a couple of hours.

When to walk

Give some thought to what is the right time for you to walk.

If you are able to walk in the morning, it will give a good start to your day. You can begin the day by feeling that you did something for yourself. However, if you cannot walk first thing in the morning, you can still find a time to walk.

Lunchtime is a good time as often people are out walking during their lunch hours. You may find yourself walking with the same people and might even make some new friends. You can walk to the place where you eat lunch and then walk back.

If you are only able to walk in the evening, schedule some time for it. Things have a way of happening and time has a way of slipping away and before you know it, it will be too late to go for a walk.

Wear reflective clothing when walking in the early morning or evening hours.

Where to Walk

Walking is an activity which you can tailor to your desire. Some people like to walk outdoors, while some people like to walk indoors. The mall is a great venue for walking. It is climate controlled, you won’t get sunburned, you won’t get attacked by the Mrs. Smith’s poodle (but there are always the perfume sprayers – beware!), it’s free of allergens and you might find a great sale at Mervyn’s.

Start with a level surface—later you can add some gentle hills (or stairs). Be aware of safety issues and do not walk anywhere that makes you uncomfortable. It is wonderful to have a friend to walk with and talking is a great measurement of how hard you are working. If you are having trouble walking and talking, slow down! DO NOT walk with headphones or cell phones. These can distract you and being distracted leaves you vulnerable to injury.

The journey of a thousand miles begins with one step . . .

It’s not about how far you go, or how fast. It is about getting started. The old Chinese proverb speaks to our biggest obstacle, that’s getting started. As I have often mentioned, the American Academy of Family Physicians claims it takes 21 days to form a habit. If the first few outings aren’t great, hang in there. It will get better. In time, you will actually look forward to daily excursions.

Also, remember to go easy. You don’t want to over do it. It is about getting out everyday and being active.

The journey is yours to complete.