Ultimately you need to listen to your body. If you experience pain, shortness of breath, dizziness, a cold sweat, or sudden changes in heart rate, do not push through. Stop and contact a healthcare professional.

A common mistake when starting a walking program is doing too much too soon. The enthusiasm of having a new exercise regimen can make it difficult to take it slow.

Other common mistakes include walking with too much intensity, walking too far, and walking too fast.


You should be able to talk, but only about a sentence before taking a breath.

Even if you feel great when you first start walking, remember that unless you've planned a circular route, you'll eventually have to turn around and come home. Start with 15-minute walks, and when you can do so comfortably, increase the time in 5-minute increments.


Until you increase your conditioning, avoid walking so fast that you are unable to speak in full sentences. If you start off too fast, you might not be able to recover properly, and you may risk burnout and injury.