Step Into The New Year With One Of These Walking Routines

If you are looking for a simple, inexpensive physical activity that can be done pretty much anywhere and anytime to help you stay true to your New Year's Resolution to get fit, try walking. All it takes is a total of 30 minutes of walking per day to reap health benefits. Walking is convenient. You can walk alone, with a partner, outside, in the mall, at the gym, even around the inside of your own home.

The gear needed for walking is minimal. You just need comfortable clothes and a good pair of walking shoes that provide good arch support and have a flexible sole and a cushioned heel. Walking poles are optional, but can increase the amount of calories you burn as well as provide stability (balance). A pedometer is a good motivational tool and can help you to track your progress, but it isn't necessary.

What is the best walking routine for you?*

Novice Walker

• Aim for a 2-3 mph pace for your workout walk.
• Warm-up for 5 minutes by walking at a 1-2 mph pace, gradually increasing the intensity of your walk throughout the warm-up until you reach your workout pace.
• Depending on your tolerance, walk at your workout pace for 10-30 minutes. If you have never exercised before, you may find it easier to start with 10 minute segments, 3 times a day. You can then gradually increase the the duration of your walking sessions by 10-20% every two weeks until you achieve your goal.
• Cool-down for 5 minutes by gradually decreasing the pace of your walk until your heart rate returns to its resting level.

Intermediate Walker

• Aim for a 3-4 mph pace for your workout walk.
• Warm-up for 5 minutes by walking at a 2-3 mph pace, gradually increasing the intensity of your walk throughout your warm-up until you reach your workout pace.
• For a total of 30 minutes, perform 6 sets that consist of walking for 3 minutes at a 4 mph pace followed by walking for 2 minutes at a 3 mph pace.
• Cool-down for 5-10 minutes by gradually decreasing the pace of your walk until your heart rate returns to its resting level.

Advanced Walker

• Aim for a 3.5-5 mph pace for your workout walk.
• Warm-up for 5 minutes by walking at a 2-3 mph pace, gradually increasing the intensity of your walk throughout your warm-up until you reach your workout pace.
• For a total of 30-40 minutes, perform 6-8 sets that consist of walking for 3 minutes at a 5 mph pace followed by walking for 2 minutes at a 3.5 mph pace.
• Cool-down for 5-10 minutes by gradually decreasing the pace of your walk until your heart rate returns to its resting level.

*Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.