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By clicking below I acknowledge that I am enrolling in, a program created by the American Heart Association, Inc. ("AHA Program").

I am engaging in the AHA Program voluntarily and for my own personal reasons. I understand that it is my responsibility to consult with a physician regarding heart disease.

The AHA programs I am enrolling in may advocate or involve physical activity such as exercise. Such physical activity is a potentially hazardous activity that may involve certain risks. By participating in AHA programs, I assume all associated risks. It is my responsibility to consult with a physician to determine my ability to engage in any and all activities associated with the AHA Programs. It is also my responsibility to use equipment, clothing, and technique that are appropriate for the activities related to the AHA Programs. I am solely responsible for my own safety.

I agree to not sue, and to release, indemnify and hold harmless, the AHA, its affiliates, officers, directors, volunteers and employees, and all sponsors of the AHA programs sponsors and the agents of such sponsors, from any and all liability, claims, demands, and causes of action whatsoever, arising out of my participation in the AHA programs, whether arising from the negligence of any of the above parties or from any other cause. The foregoing release, indemnification, and hold harmless shall be as broad and inclusive as is permitted by the state in which I live.

I consent to the aggregation of my non-identifying information with like information from other people, and I consent to the release of such aggregated information to other parties, including but not limited to the sponsors of AHA. I authorize the AHA to mail me information about the AHA Programs or about other AHA offerings.

I acknowledge and agree that the AHA may discontinue certain AHA programs without notice to me and that I shall have no continuing rights in the AHA programs upon such termination.

I assert that I am the person about whom the information I am providing relates.

If any portion of this agreement is held invalid, the balance shall continue in full force and effect.


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Take this quick quiz to get your personalized walking, stretching and strength-building plan developed by the American Council on Exercise (ACE) in collaboration with the American Heart Association. Work your way toward a healthier you!

Proper Walking Attire

Raindrops, wind or beating sun can affect your walking experience. Donít let the weather keep you indoors and derail your commitment to regular exercise. Proper clothing can help you exercise comfortably and maintain an ideal body temperature. Make sure youíve got the right items in your closet to keep you walking all year long.

Cold Clothing Strategies

During colder days, dressing in layers keeps you warm and allows you to remove one or more layers as you warm up.

A common pitfall for walkers in cool weather is to overdress. Being too warm will increase body heat unnecessarily and leave you sweating inside your jacket. If you start out a little chilly, remember that youíll warm up after the first ten minutes and be glad you didnít pile on the gear.

Hot Weather Wear

When exercising in hot weather, protect your skin by wearing sunscreen (a minimum of 15 SPF), sunglasses or a breathable hat or sun visor. Dress in light colored clothing to reflect the sunlight. (Some fabrics such as Solumbra or Solarweave protect the skin from the sunís UV rays.) Dress in light-colored clothing to reflect the sunlight. Remember to slow down or shorten your walk on the first few days of a heat wave. Then gradually increase your distance and pace as you become acclimated. Staying hydrated and walking in shady areas will help you keep going longer in hot weather.

Weather Breathable Fabrics

Cotton absorbs moisture and dries slowly. This means wet material against your skin. Synthetic ďwickingĒ fabrics are better choices for shirts and socks. These are found in specialty stores that sell athletic clothing and running shoes. 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. To reduce this, wear clothes that are thin (with flat seams) and snug, but not tight. If chafing becomes a problem, use petroleum jelly or products like Body Glide® on these areas to reduce the friction. This can be found in athletic stores or bike shops.

Be Visible

Wearing lighter colors can help you be more visible to cars during hours like dawn and dusk. If youíre out at those times, itís a good idea to wear reflective clothing. Many brands of jackets and running shoes have reflective stripes to keep the wearer safe. Reflective tape or vests (such as the orange reflective vests worn by many motorcyclists) are also a good idea if you want to make sure youíre seen. You can also carry a glow stick or flashlight.

Sports Bras

While walking is not as vigorous an exercise as running, some women need more support than a regular bra allows. Sports bras have come a long way in past years and can be flattering as well as supportive. Look for a wide chest band under the breasts that is supportive yet not too tight. Shoulder straps should have minimal vertical stretch. Armholes must allow plenty of room, and clasps and seams should not be in areas that can cause irritation, such as the nipples. The sports bra should feel secure without allowing excessive breast movement when you jump or wave your arms. Although you may feel silly, youíre better off checking this while still in the dressing room!

Keep a Spare Pair of Shoes

To get the right fit for walking shoes, you may need to have your feet measured. Just because youíve been a size 7 all your life doesnít mean that youíre still exactly a size 7. Feet can swell when exercising due to increased blood flow, so itís not unusual to need a shoe thatís half a size larger than your street shoes. Shoes last longer when they are rotated with another pair. If you keep an extra pair in your desk drawer, youíll be ready to go anytime without having the excuse ďI forgot to bring my shoes!Ē

Although there are lots of high tech options available these days, you donít need fancy clothing to get out and walk. A supportive pair of walking shoes and appropriate weight jacket will usually do the trick.