Esports

-    Avoid times of extreme cold or heat, protect yourself from the sun (cap, sunglasses, sun cream, etc.).
-    Wear comfortable clothes and suitable footwear for the activity; don't wear clothes that are too warm.
-    Go at a pace that allows you to breathe easily.
-    Don't eat a big meal before the activity. Take water to drink before, during and after the route, especially if it is a long distance.
-    Do stretching exercises after the activity.
-    Respect road-safety regulations.
-    A pedometer may be useful (if the circuit is not marked) so you can measure your steps and distance every day and see how you are improving. But it is always a good idea to take a watch with you.

-    Start at an easy pace and then increase the intensity:

o    For the first two months: walk for 20 minutes a day, three times a week, on alternate days, adding a few minutes every week.
o    In the third month, walk for 40-45 minutes a day, four times a week, on alternate days, adding a few minutes every week.
o    In the fourth month, walk five times a week, adding a few minutes every week until you reach 60 minutes a day.
o    Maintenance: Maintain the 60 minutes a day, between five and seven days a week, with the aim of increasing your pace, so you do the same route in less time.