Walking Fit

30-Day Walking Planner
Get fit, slim down, boost your energy--and more
If there's a single "perfect exercise," it's walking, says Susan Johnson, EdD, who has helped thousands of people walk their way to good health as director of education for The Cooper Institute in Dallas and author of their Walking Handbook.
"Walking is easy, convenient, and inexpensive--all you need is a good pair of shoes," she notes. "Nearly anybody can do it at any skill level--from Grandma to the kids. You can do it almost anywhere, anytime. Plus, it has the lowest dropout rate and injury rate of all exercise programs."
And for you exercise dropouts, it doesn't take much. "Just 30 minutes a day can reduce your risk of dying prematurely and of developing numerous chronic diseases," says Dr. Johnson. "And it will help control your weight, build and maintain healthy bones, muscles, and joints, reduce your risk of falls, and boost your mood."
So walk your way to health with this 30-day plan. Try a tip a day to build walking into your life.

Day 1: Make the Commitment
Make a contract with yourself, sign it, and hang it on your refrigerator, the bathroom mirror or somewhere you'll see it everyday.
Day 2: Buy Shoes!
Get a pair of comfortable walking shoes, being sure to allow 1/2 inch (or the width of your index finger) between the end of your longest toe and the end of the shoe.
Day 3: Adopt a "Bottoms-Up" Mentality
Always look for ways to add steps into your day. Use the bathroom on another floor, and climb stairs to get there. Recharge a sluggish brain by going on a quick "walk-about" during a work break.
Day 4: Build Some Extra Hoof Time Into Your Day
On days when you can't fit your regular walk into your schedule, focus on shorter walks you can add to your day. Park in the farthest lot, or get off your bus or train a stop early, and walk the rest of the way. These small walks add up and bring you closer to your 60-minute-per-day goal.
Day 5: Buddy Up
Enlist a friend or family member to walk with you, and start out slowly--with as little as 5 minutes daily. Walking with someone will not only make the time fly, but it will keep you motivated to walk farther and faster. Add 5 minutes each week.
Day 6: Check Foot Form
During your walk, be sure you land on your heel, roll your foot from heel to toe, then push off forcefully with your toes. To keep your feet in top shape, use this exercise every day. While seated, rise onto the balls of your feet, then your tip-toes, then curl your toes under. Repeat 10 times, holding each position for 5 seconds.
Day 7: Reward Yourself
Reward yourself for a week of walking with a relaxing footbath and massage.
Day 8: Start at the End
Reverse your usual walking route, beginning where you usually end. If you walk on a trail or track try walking at a different time of day. If you usually walk in the morning, try an evening walk, and vice versa.
Day 9: Shop Aerobically
Walk a brisk lap or two around the market or mall before beginning to shop. Shopping at the mall can burn up to 210 calories per hour--far more than shopping online. You can get an even greater benefit by taking the stairs instead of the escalator or elevator.
Day 10: Talk Yourself Into It
Have a daily, positive walking affirmation to repeat to yourself, such as "Walking makes me look and feel great" or "Walking helps me think creatively."
Day 11: Turn Downtime Into Uptime
Take a 2-minute walk during TV commercials, while your computer is booting up, or when waiting for the copy machine. Fifteen 2-minute walks per day add up to fulfill the surgeon general's exercise prescription!
Day 12: Faster, Faster
Take quicker--not longer--steps, letting your stride length come naturally. Remember, you'll burn more calories as you increase your walking speed.
Day 13: Consider it Your Duty
Consider it your patriotic duty to walk today. If the more than 88 million inactive Americans started taking a daily walk, we'd save more than $76 billion per year in medical costs.
Day 14: Celebrate 2 Weeks of Walking
Celebrate 2 weeks of walking by finding an interesting, new place to walk. Get ideas from a local walking club, your city's department of parks and recreation, or the proprietors of a good athletic shoe store
Day 15: Stretch it Out
Warm up by walking slowly for about 5 minutes. Then spend 5 minutes stretching at the end of your walk. Target your tightest areas first and hold each stretch for 60 seconds to achieve the greatest flexibility.
Day 16: Save Some Bucks
Your walks can boost your bank account as well as your health. On average, inactive Americans spend approximately $330 a year more on health care expenses than their more active counterparts.
Day 17: Swing 'Em, Don't Wing 'Em
For a speed boost, bend your elbows to 90 degrees, and let your hands swing in an arc from your waistband to chest height. Pump your arms up and down; don't "chicken wing" them across your body.
Day 18: Do an Outback
Walk out your door for 15 minutes (or 5, 10, 20, etc.), then turn around, and walk back. Foster a more friendly walking environment in your neighborhood, recruit others for a neighborhood walking group.
Day 19: Bet Your Life
Make a friendly wager with someone--or yourself--that you'll meet your walking goals. If you fail, vow to send money to an organization you dislike.
Day 20: Let a Dog Dog Your Steps
Dogs are enthusiastic walking partners, though they do like to stop at every bush. You can use your dog to ensure that you are walking at a good pace. If they are trotting you're probably in your target range. If you don't have a dog, borrow the neighbor's.
Day 21: Celebrate 3 Weeks of Walking
After 3 weeks of walking, congratulate yourself with a treat, such as a pedicure, a massage from a professional, or a new walking accessory--a new teeshirt, heart rate monitor, walking video, or pair of new shoes.
Day 22: Walk Don't Wait
Whenever you have to wait--for a restaurant table, doctor's appointment, child's music lesson, or soccer practice--don't just sit there, walk! (Let the receptionist know you'll be circling the block, checking in at each lap.)
Day 23: Try Some Phone-y Moves
Get a headset for your cordless phone and cell phone so you can do aerobic phoning by walking as you talk. Just stay mindful of others. Not everyone wants to know the latest gossip in your office or where you're going on vacation!
Day 24: Take to the Hills
For a more strenuous workout--and greater calorie burn--walk some hills. Even a moderate grade can significantly boost your energy expenditure. Remember to maintain an upright posture, work up to steeper inclines and stretch out thoroughly to get the best results.
Day 25: Walk Out a Problem
Stuck for an idea? Pondering over a predicament? Get your creativity flowing with a brainstorming walk--be sure to bring along a pencil and paper, or even better, a mini-tape recorder!
Day 26: Shine Your Headlights
Counter the tendency to have round-shouldered posture by imagining there's a headlight in your breastbone: Shine it forward, not down on the ground, and look to the horizon.
Day 27: Count on it
A good goal is to take 130 steps per minute, which is a walking pace of about 4 mph--terrific for a cardio respiratory workout. It takes roughly 2,000 steps to walk a mile, a great daily goal is 10,000 steps.
Day 28: Celebrate 4 Weeks of Walking
Commemorate finishing your fourth week of walking by having a walking date with a loved one or good friend--or go dancing instead! Treat yourself to a movie or dinner afterward.
Day 29: Add a Little Travelin' Music
Wear a personal stereo to accompany your walk with music, news, or books on tape. If you're outdoors, be careful to keep one ear free to hear sounds around you.
Day 30: Take a Grateful Walk
Stop the negative self-talk, and instead, dedicate today's walk to being thankful. Instead of thinking "my thighs are too big," be grateful for the strong, healthy thighs that support you as you walk.