Let's face it. The majority of us do not walk because we do not know what to wear when walking. Well I am here to help you.
The weather plays a major role in walking. Don't you agree? Wind, rain, snow, and sun can all affect your walking experience. But you have to be faithful to exercise and not to let that derail your commitment to a regular walking schedule. Make sure that you have what you need to keep you "moving/walking" all year long.
Here are some tips:
Cold Clothing Strategies
On cold days always dress in layers.
- The innermost layer should keep moisture away from the skin. (Material such as Thermax or Coolmax). Be careful with cotton. It's good until you start sweating, and then it holds moisture to you skin.
- For colder weather, you may also need a middle layer, just for insulation. Something like a microfiber fleece material. The wool stays warm even when it’s wet.
- The outer layer should be made for the elements. Jackets with a hood keeps you dry on wet days so you don't need an umbrella.
- Don't forget to wear a hat or scarf to help retain body heat around your head and neck area.
One key thing to remember is to NOT overdress. If you’re too warm, it will increase your body heat and cause you to sweat inside your jacket. If you're chilly, trust me you will warm up after 10 minutes or so.
Hot Weather Wear
When exercising in hot weather, wear plenty of sunscreen, sunglasses, hats or visors. Not just any hat, a breathable hat. Shorten your walk the first few days of a heat wave, and then gradually increase your distance. Walk in shaded areas and most importantly, stay hydrated.
Wear Breathable Fabrics
Cotton dries slowly and takes in moisture. Guess what this means? You got it, wet material against your skin. Synthetic fabrics are better choices for shirts and socks. Wicking fabrics come under many trade names. Thin, double-layered socks can also prevent friction blisters. Chafing can happen in areas where the skin rubs against itself such as on the inner thighs and under the armpit. Clothing should be thin and snug; not tight.
If chafing becomes a problem, use petroleum jelly or like products to reduce the friction.
Be Visible
When you wear lighter clothing, it makes you more visible to cars at dusk and dawn. Reflective clothing may also be a plus such as sneakers with the reflective strips, vests, or tape. If you really want to make yourself visible, you can also carry glow sticks or flashlights.
Sports Bras
Sports bras can be flattering as well as supportive. Some women may need a little more support than a regular bra. Look for a wide chest band under the breasts that is supportive but not too tight. Shoulder straps should have minimal vertical stretch. Armholes must be wide enough to allow plenty of room, and clasps and seams shouldn’t be in areas that can cause irritation or pain. Your bra should feel secure without allowing excessive breast movement when you jump or wave your arms.
Keep a spare pair of shoes
If you haven't already, you should get your feet measured when you buy walking shoes. Just because you’ve been a size 7 all your life doesn’t mean that you’re still exactly a size 7. Your feet can become swollen when exercising due to increased blood flow, so it’s not unusual to need a shoe that’s half a size larger than your street shoes. Shoes last longer when you rotate them with another pair. If you keep an extra pair in your desk drawer, you’ll be ready to go anytime without having the excuse, “I forgot to bring my shoes!”
In all actuality, you don’t need fancy clothing to get out and walk. A supportive pair of walking shoes and appropriate weight jacket will usually do the trick.
Written by Dr. Shamva Wright-Shingler, Assistant Professor, Allied Health Department at The College of Westchester.