Category: Exercise

So, you have been walking a bit, perhaps a month if you followed my beginner’s walking plan, or perhaps that was too easy, now what? Well it’s time to go a little further, or a little faster. You still need to listen to your body, and don’t overdo it. Can you build from 20 to 30 minutes? Can you walk a little faster?

With my weight, I struggled to go faster without things starting to hurt, but I could go further. I started out not being able to do more than about 10 minutes. Eventually I was regularly doing 20 minutes and a half mile, 4 or 5 times a week. No I can do 2-3 miles at 23 minutes a mile, or 1-2 miles if I push for 20 minutes a mile. This year, I am planning to try for a mile in less than 18 minutes, 3 miles in under an hour. Looking at my step counter I was struggling to consistently do 2,500 steps a day, then 3,000, now I average nearly 8,000 a day sometimes doing 11,000 or 12,000 steps in a day. And yes, I still have my 2,000 and 3,000 step days. But this year I want to work on speeding up a little even if I end up doing shorter walks.

Why Walking?

As I said in the beginner’s plan post, if you are overweight, like I am, walking daily is a great way to lose weight. It’s slow going, but it’s easy on the joints, takes no special equipment and if you are unfit, it’s one of the few activities you can do regularly without. 

A big plus of walking is you can do it every day, anywhere, and if you take it easy, you can go in the middle of the day during a lunch break. 

And the biggest reason why I recommend walking… because I have lost nearly 20 pounds in a year doing only walking, the very rare swim, and once a week a meal with more salad than carbs. Depending on what you weigh, how often and how far you walk, you can also lose weight!

One caveat, you can’t out-exercise a bad diet so make sure you aren’t coming home from your walk, slumping on the couch, eating chips and a soda… Assuming you don’t eat more and you start exercising you should lose weight. Diet can come next or in addition to see even better results.

The Habit Must Go On

Hopefully you have been walking on and off, most days of the week and it’s starting to become a habit. You may even be enjoying it a bit… hopefully. If you are still struggling to keep moving, check out one or two of my motivational posts for a few tips to keep you going. It takes effort and perseverance, and it’s up to you to keep at it. Whether you feel like it or not, get up and go, even for just a few minutes.

Keep Walking Plan

Plan on walking 4-5 days each week, slowly building up from 20 minutes to 30+ minutes at whatever pace you can manage. Start on the first day of your “weekend”, I’m going to assume Saturday, but adjust as needed!

Remember you can divide 20 minutes into 2 x 10 minutes, make different days your rest days, change your rest day to fit in with your weather / family gatherings / work schedule / whatever… Make it work for you!

Day	Week 1	Week 2	Week 3	Week 4
Sat	Walk 20 min at an easy speed Rest and stretch as needed If you feel up to it, try go for another 10 min	Walk 25 min at your speed Rest and stretch as needed If you feel up to it, try go for another 10 min	Walk 30 min at your speed   Rest and stretch as needed   If you feel up to it, try go for another 10 min	Walk 30 min at your speed Rest and stretch as needed If you feel up to it, try go for another 15 or 20 min
Sun	Walk 20 min at your speed Rest and stretch as needed If you feel up to it, try go for another 10 min	Walk 25 min at your speed Rest and stretch as needed If you feel up to it, try go for another 10 min	Walk 30 min at your speed Rest and stretch as needed If you feel up to it, try go for another 10 min	Walk 30 min at your speed Rest and stretch as needed If you feel up to it, try go for another 15 or 20 min
Mon	Rest	Rest	Rest	Rest
Tues	Walk 15-20 minutes at your speed Rest and stretch as needed	Walk 20 minutes at your speed Rest and stretch as needed	Walk 25 minutes at your speed Rest and stretch as needed	Walk 30 minutes at your speed Rest and stretch as needed
Wed	Walk 15-20 minutes at your speed Rest and stretch as needed	Walk 20 minutes at your speed Rest and stretch as needed	Walk 25 minutes at your speed Rest and stretch as needed	Walk 30 minutes at your speed Rest and stretch as needed
Thur	Rest	Rest	Rest	Rest
Fri	Walk 20 minutes at your speed Rest and stretch as needed	Walk 25 minutes at your speed Rest and stretch as needed	Walk 30 minutes at your speed Rest and stretch as needed	Walk 30 minutes at your speed Rest and stretch as needed

GO for it! You can do this. And remember if you need to repeat a week before progressing, that’s ok! When you are ready, check out What’s My Next Walking Plan.

Walking for weight loss is a great topic. Obviously, getting off the couch and walking is better than grabbing another bag of chips and turning on a movie. But how can you make it count. How can walking help you lose weight.

Why Walking?

If you are exceptionally overweight, like I was. Ok, like I am. Then walking daily is a great way to lose weight. Its slow going, but it’s easy on the joints, takes no special equipment and really if you are unfit, walking and swimming are about the only activities you can do that won’t break you. 

I know… I’ve tried jogging… after a few seconds I am out of breath and can’t keep going. Even if I alternate walking and jogging, I end up with sore knees, ankles and calves, and wake up with what feels an awful lot like plantar fasciitis the next morning.  Basically killing my exercise plans for the next week.

Start small, take it slow and build up as you get fitter and lighter. A big plus of walking is you can do it every day, anywhere, and if you take it easy and it’s not the middle of summer, you can go in the middle of the day without getting all sweaty and needing a shower.

Make It a Habit

If you google, how long does it take to form a habit, the answers vary from 20 days to a couple of months. Know that when you first start out, this is going to take effort and perseverance. Know that it’s up to you to keep at it, but it’s worth it in the end. But it’s up to you. You have to keep pushing yourself and making yourself go, even if you don’t feel like it. Even if you have had a bad day. Go for a short stroll just round the block, your house, your street, the mall. Short, slow, easy, stop when you need to.

The only time you shouldn’t push yourself is if something is hurting in a way that says, give me a day to recover! Or if it’s not safe (middle of the night, roads covered in ice, criminals on the loose in your neighborhood!)

Walking Rules

• Stretch for a couple of minutes before you go and afterwards. You will feel silly and you won’t know what a good stretch is. But do it anyhow… Stand on tip toes, back down. Put one foot in front of you lifted off the ground and turn it around and the other way; and the other foot. Try stretching your upper legs by crouching or sitting on your knees or sitting down and lifting your knee upwards towards your chin.
• Start slow, take it easy
• Stop if it hurts, rest a moment before you go on. If it still hurts, stop.
• Pick a rest day or two each week or try doing something different one day a week to reward yourself. The nice thing about walking is it’s hard to overdo it, so if you feel like going every day its ok. I work a Monday to Friday, so for me Mondays are hard because it’s the first day of the work week and because I do a longer walk on Saturday and Sunday. I also find that by Thursday I am running out of steam. So in the beginning those were my 2 rest days, but you figure out what works for you.
• Remember this needs to be sustainable and injuring yourself will prevent you keeping going and building a healthy new habit.
• Most importantly, assess where you are at. If I suggest walking 5 minutes the first day and you can only do 2 that is ok. If I suggest one minute longer each day and you are struggling at the current amount, stay on that for a week. If you built up to 10 minutes and feel really tired today, do 5 minutes. Anything is better than nothing. And this is the beginning.
• Don’t be too enthusiastic as you start out! As they say: this is a marathon, not a race.
• Do what you can, when you can.
• Do more, do less, just don’t overdo it.
• Make it work you, your life, and your schedule.

My First Walking Plan for Beginners

Plan on walking 4-5 days each week, slowly building up from a few minutes to 20 minutes at whatever pace you can manage. Start on the first day of your “weekend”, I’m going to assume Saturday, but adjust as needed!

Day	Week 1	Week 2	Week 3	Week 4
Sat	Walk 5 min at an easy speed Rest and stretch 1 min Walk 5 min	Walk 10-15 min at your speed Rest and stretch 1 min if needed If you feel up to it, try go for another 5 min	Walk 12-17 min at your speed   Rest and stretch 1 min if needed   If you feel up to it, try go for another 5 min	Walk 15-20 min at your speed Rest and stretch 1 min if needed If you feel up to it, try go for another 5 min
Sun	Walk 5 min at your speed Rest and stretch 1 min Walk 5 min	Walk 10-15 min at your speed Rest and stretch 1 min if needed If you feel up to it, try go for another 5 min	Walk 12-17 min at your speed Rest and stretch 1 min if needed If you feel up to it, try go for another 5 min	Walk 15-20 min at your speed Rest and stretch 1 min if needed If you feel up to it, try go for another 5 min
Mon	Rest	Rest	Rest	Rest
Tues	Walk 6 min at your speed Rest and stretch 1 min Walk 6 min	Walk 7 min at your speed Rest and stretch 1 min Walk 7 min	Walk 8 min at your speed Rest and stretch 1 min Walk 8 min	Walk 9 min at your speed Rest and stretch 1 min Walk 9 min
Wed	Walk 6 min at your speed Rest and stretch 1 min Walk 6 min	Walk 7 min at your speed Rest and stretch 1 min Walk 7 min	Walk 8 min at your speed Rest and stretch 1 min Walk 8 min	Walk 9 min at your speed Rest and stretch 1 min Walk 9 min
Thur	Rest	Rest	Rest	Rest
Fri	Walk 7 min at your speed Rest and stretch 1 min Walk 7 min	Walk 8 min at your speed Rest and stretch 1 min Walk 8 min	Walk 9 min at your speed Rest and stretch 1 min Walk 9 min	Walk 10 min at your speed Rest and stretch 1 min Walk 10 min

GO for it! And remember if you need to repeat a week before progressing, that’s ok! When you are ready, check out Building on your Walking Plan.