Make Your Walk Count!

The change to crisp, cool air calls for a brisk walk in the autumn sun…less humidity, less mosquitoes, less sweat…more happy times in fuzzy clothes.  Thankfully, most of us can walk, and I love these simple tips extracted from Marc Lindsay’s article at myfitnesspal.com, on how to get more out of this easy exercise.

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JUST GO FOR TEN MINUTES.  Don’t make an extravagant plan–just plan a little walk to get started…”It’s low-impact, easy to fit into a busy schedule and accessible for almost any age or fitness level.”

WALK MORE …MORE OFTEN
Get started:
  • “When completing daily errands, walk between destinations instead of driving when it’s a mile or less.
  • Take a short walk when you feel frustrated or stressed. It can help your mood while you burn a few more calories.
  • Always take the stairs instead of the elevator.
INCREASE THE INTENSITY
  • Upping your walking speed from a leisurely at-the-park pace is one way to get the heart pumping and burn more calories. In addition to picking up the pace, researchers at Ohio State University have also found that varying your walking speed during your workouts can help you burn up to 20% more calories than maintaining a steady pace.

During your walk, include one 30-second burst every 5 minutes, walking as fast as you can without jogging. Follow this with a slower 30-second recovery walk before you get back into your normal power-walking pace.”

HIT THE HILLS…or USE THE STAIRS
  • Enough said.
USE YOUR ARMS
  • Not only can you up your calorie burn with arm swings to pump you along…Use your arms for quick planks or pushups when you pass benches, playgrounds, or a good wall to burn more calories.
OR USE YOUR LEGS
  • Add in body-weight exercises like 20 squats, lunges, or jumping jacks…or take those stairs 2 at a time all the way up!

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MEASURE YOUR STEPS
  • Get your 10,000 steps in a day….the more you measure this, the more likely you are to achieve it!
DON’T FORGET THAT EATING NUTRITIOUSLY IS STILL KEY!
  • I love the concept of the bicycle–the two wheels of Exercise and Nutrition are both ESSENTIAL if you want to get anywhere!

Walk on!

-Melissa

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