New Year's Resolution: Walk Your Way Fit!

"It requires a direct dispensation from Heaven to become a walker."
~Henry David Thoreau

With the New Year upon us, everyone I know is looking for a fun and easy way to get fit. Here's a solution I've developed that doesn't involve costly equipment or a ton of time. Let's walk your way fit!

Before you commit, first ask yourself: Would you like to:

• Lose weight?
• Improve endurance?
• Tone muscles?
• Enjoy long-range health?

Did you know that you can reap these benefits (and more) just by walking? You can! But, what most people donít know: In an effort to achieve a certain result quickly, it pays to use a specific program (or a combination of them).

After you've made the commitment to a walking program, next youíll need to establish your goals. Ask yourself: What's my main fitness priority? Then you'll need only match up your goal to one of these five programs. Choose from: weight loss, cardio conditioning, muscle toning, long-term health, or a combination of all of these. If you want more workout ideas check out our Workout of the Week posts.

Walk Your Way Fit

Here's a thumbnail sketch of each simple program:

Weight Loss:

• Benefits: Flatten the tummy, shrink hips, tighten thighs, reduce excessive fat.
• Type of walk: Moderate; 45-60 minutes, daily.
• Calories expended: 2,000-2,500 per week.

Cardio Conditioning:

• Benefits: Strengthens heart, improves aerobic endurance, helps you perform better during other aerobic activities, and helps you recover more quickly from physical exertion.
• Type of walk: High intensity, brisk pace; 20-30 minutes 3-4 days per week.
• Calories expended: 800-1,000 calories per week.

Muscle Toning:

• Benefits: Improve muscle strength, endurance, body firmness, and increase metabolism.
• Type of walk: Moderate, with resistance; 20-70 minutes 2-3 days per week.
• Calories expended: 500-3,000 calories per week.
• Notes: Use hand weights-light hand or wrist weights and swing them in a controlled manner. When doing so, flex your arm muscles, keeping them as close as possible to your upper body.

Long Term Health:

• Benefits: Done consistently, this walk will increase energy, reduce stress and fatigue, improve the risk of heart disease, improve mood, improve self-esteem, and add years to your life.
• Type of Walk: Consistent walks; 30+ minutes, daily.
• Calories expended 2,000 per week.

Have It All! Mix And Match:

• Type of walk: Choose one program each day, 4 times per week,

A Mom's story: "When I was a teenager my mother used to walk during my practices. After some years, however, my Momís priorities changed and she found herself about 30 pounds overweight. Once she made the commitment to make a change, she used the combination of a daily walk and a sensible diet. The result? She lost one pound per week for 30 weeks and is back to her thin self once again!"

Before you begin your Walk

A couple of things before you begin. Most importantly, before you begin any fitness program, check with your doctor. Also, to make your walking workout a positive experience by investing in proper footwear. You will want to have flexible sneakers, walking shoes, or (what I usually recommend) ìcross-trainers. They are available at all sporting goods stores: make the investment, you'll be glad you did!

And speaking of proper form, most people also do not realize that there is a way to walk for the greatest benefit. It's easy! First, strike the ground with your heel, rolling your foot to your toe. Then, push off with your toe. Repeat this with your opposite foot.

That's all there is to it! With a little effort and your new flexible shoes "made for walkin'," you are well on your way to reaching your health goals for the new year! You can walk your way fit!

And if you are looking for a fitness program, check out our Fitness Programs you can purchase!! The 28 Day Kick-Start is a great program to start your at-home fitness journey!!