1.Dress for the weather and be prepared for it to change.
Layering is always a good idea. In warmer temperatures, you may want to discard a layer as your body warms up with the effort. On warm and cold days, it is recommended that you wear a dry wicking layer to pull the moisture away from your body when you perspire. A mid layer made of wool or fleece will provide insulation for warmth. Outer layers should be wind and water proof. It is always a good idea to carry a small pack to carry discarded clothing or water proofs in case of rain. In cooler months, take hat and gloves. You never know what the weather will do.
2.Protect your knees.
Strengthening the muscles around your knees will help protect them from wear and tear. Doing squats and lunges at least 3 times a week can help. Using walking poles can help take the load, particularly on steep hills.
No need to do a full warm up and cool down, but regular stretching helps maintain flexibility, which helps prevent injuries. Stretching after a long or challenging walk can help prevent aching muscles.
You should take slightly smaller steps when going up or down hills. Once again. Polls can be helpful.
For more of a full body work out, you may want to try Nordic Walking, which incorporates long poles and large arm movements.
Regardless of the time of year and the temperature, it is important to stay hydrated. Be sure to carry plenty of fluid. A flask of something hot can be very welcome on chilly days. Some backpacks have a camel system with a bladder and hose so you can sip water as you go, without stopping to fish your bottle out of your pack.
You may enjoy the solitude of a walk, allowing you time to think and reflect. If you would prefer to share the experience, ask a friend to join you. You’ll probably find you walk farther and the time passes more quickly when you are chatting. There are many local groups that will make you feel welcome. Just search online for Ramblers walks near you.