Walking for good health: how to buy the right equipment

Although runners may scoff at walking, saying that it doesn't burn enough calories, research has shown time and time again that a regular walking program has just as beneficial an effect on your waistline. Here's how to start your own.

And as is clearly documented, people are far more likely to stick with a walking rather than a running regimen. Here are some tips on how to select the right gear to get started with walking.

A good pair of walking shoes will help you to travel farther and faster with more comfort.

Hit the mall

• Go to a respected sports store so that a skilled salesperson can measure your feet and find the best shoe for your foot shape and size.
• Tell the salesperson what type of terrain you'll be walking on and how many kilometres on average you plan to walk a week.
• If you have an old pair of runners, bring them to the store with you.
• The salesperson can look at the wear pattern on your shoes to determine your foot type.
• For example, if the inner heel is more worn than the outer heel, your foot probably turns in excessively as you walk.
• In this case, you'll want some extra arch support and a shoe designed for "motion control."

What to look for

• Try on your shoes and walk around the store.
• Make sure the shoe hugs your heel; your heel should not slide up and down as you walk.
• The shoe should also have a firm arch support and the forefoot of the shoe should bend with the natural bend in your foot.
• Most important, the shoes should feel comfortable when you walk.
• A good walking shoe lasts about 560 kilometres (350 miles). If you walk 16 kilometres (10 miles) a week, that's about eight months.

These lightweight walking poles sold at many sports stores can help you feel more steady and safe when walking on rough ground.

• The poles encourage you to bend your elbows and use your arms as you walk, which will prevent swelling in your hands.
• The movement also provides a great upper-body and lower-body workout, which burns more calories as well as strengthening your muscles.
• Finally, the poles take stress off your knees.