The best way to lose weight and maintain a strong, healthy body is with a combination of sensible diet and exercise. Exercise does not have to be overly strenuous to be efficient. A walking program is a great way to lose weight and motivate yourself to keep up a healthier lifestyle. For example, by walking briskly for 30 minutes a day, you could burn 150 calories. Up the walking to an hour per day and you can burn an extra 300 calories. Additional benefits include lower blood pressure and increased cardiovascular health.
Step 1
Have a goal in mind when you start your exercise plan. Is there a vacation coming up that calls for wearing a swimsuit? Having a goal helps you keep your motivation high and give you something to work for. Make sure you set a realistic goal for yourself. A goal of, say, losing 10 lbs. or a dress size in 12 weeks is both realistic and motivating.
Step 2
Start walking 15 minutes a day if you are not currently active, and 30 minutes a day if you are active. Plan to walk at least 3 to 4 days a week to start. Walk at a brisk pace. You should walk to elevate your heart rate, but also be able to keep up a conversation. Maintain good posture at all times. Frequently raise your hands above your heart and shake then out (jazz hands) to maintain proper circulation.
Step 3
Increase the length and frequency of your walks. Increase your walks by 5 minutes per walk per week. For example, if you started walking 15 minutes a day on week one, increase your walks to 20 minutes a day for week two, 25 minutes a day for week three, 30 minutes a day for week four, and so on.
After every third week, increase the frequency of your walks by a day. For example, if you started walking 3 days a week, at the start of the fourth week, increase your frequency to 4 days a week.
Step 4
Track each day's progress on a calendar or spreadsheet. Write how long you've walked, the weather and how you felt (For example: walked 30 minutes, sunny but cold out, felt great for the first 20 minutes, got a little tired the last 10). Put it on your refrigerator or in your office--someplace where you can see it often. You can see what you've accomplished so far and the log will motivate you on a day when you don't feel entirely up to it.
Tips and Warnings
- Break up the routine. Walk in different areas on the weekend. Drive to a lovely park or the beach and enjoy the scenery and fresh air. Get a buddy to walk with you. Having a friend to walk with will motivate both of you and will make walking a more enjoyable experience. At the end of your goal, make another goal for yourself, such as to keep walking to maintain your fitness.
- If you have a medical condition or are obese, check with your doctor before starting an exercise program. When walking for fitness, it's normal to feel muscle soreness or fatigue, much of which will go away in a day or so and will decrease as you get fit. If soreness persists or turns to pain, take a few days off, ice the painful area, and take an OTC pain reliever. If the pain persists, see your doctor.
Things You'll Need
- Walking shoes
- Journal (notebook or computer)
- Comfortable athletic clothes
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