How to Get Your Legs Used to Walking

Muscles need regular stimulation to stay healthy and useful. If they are not used, muscles will atrophy and require rebuilding. This process is often painful, since out-of-shape muscles are less efficient with oxygen. Once the oxygen runs out in the muscles, they start undergoing anaerobic respiration, resulting in muscle soreness caused by a buildup of lactic acid. If you start walking on a regular basis and aren't used to the distance or the exertion, your legs will get very sore from lactic acidosis. Getting your legs used to walking requires a diligent regimen that gradually increases walking exertion.

Things You'll Need

• Walking shoes
• Socks

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Instructions

• 1

  Wear comfortable walking shoes with socks. If your shoes are too tight -- or there is too much friction between your feet and the shoe -- you'll form blisters that will make it painful to continue walking, until they heal. You'll then be more likely to walk in an unusual way and place undue stress on your legs.

• 2

  Walk short distances every day to start conditioning your legs for more exertion. Walking around a shopping mall is an efficient, low-impact and low exertion way of starting a walking regimen.

• 3

  Rest every couple days and skip a walk to allow the muscles time to heal and recover. The phrase "no pain, no gain" is antiquated and modern trainers and doctors agree that rest is every bit as important to your muscles as exercise.

• 4

  Increase your walking distance gradually, depending on how your muscles feel. Once your legs have stopped feeling tired or sore from your short distance treks, you're ready to add another quarter length to see how your body responds.

• 5

  Add hills and stairs to your walks as your legs grow stronger, to give yourself a more varied and challenging workout as you proceed.