 Good time to start walking routine
As we head into cooler weather, consider developing a walking routine for your daily exercise.
To make it more enjoyable, use an MP3 player. Listening to music will keep you moving; listening to a book can make it interesting. A good trick is to load a book onto your MP3 player, but promise yourself not to listen to it unless you are exercising.
A buddy is a great help. It can be a spouse, child or a friend. It's a great time to chat with less disruption.
Consider varying your route. There are many Internet sites that can help you map a walking route.
Vary your intensity. Here is a sample 30-minute walk with speed intervals, using a 1-10 scale where 1 is very slow and 10 is as fast as you can walk without running:
A) 10 minutes: Warm up. Start at level 3, a leisurely stroll, and work up to level 6; you should be able to talk comfortably, but not sing a song.
B) 1 minute: Walk at a level 8-10 pace, it should be difficult to carry on a conversation.
C) 4 minutes: Slow down to level 6.
D) Repeat B & C two more times.
E) 5 Minutes: Cool down. Comfortably work your way back down to level 3.
Another way to add intensity is to intersperse walking lunges.
Add weights to get your upper body into the routine. Because you will have to carry them the whole time, I suggest starting small, no more than 3 pounds. You might want to carry only one weight so that you can switch hands. Do some bicep curls, shoulder raises to the front and sides and overhead tricep presses as you walk.
The best part of a walking routine is that it's affordable and you can do it anywhere.
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