your health
ONE STEP AT A TIME
Walk This Way
Three easy-to-follow plans to start, or step up, your walking program—and maybe even try running. By Bethany Kandel
Walking is good for you. It’s a fact. Studies show that even three 10-minute brisk walks a day can boost energy levels, tone muscles, burn calories and lower your blood pressure and risk of heart disease. The best thing about walking—it doesn’t require any
special equipment (other than a good pair of comfortable walking shoes), training or gym membership. So whether you haven’t left the couch for a stroll around the block in the last three years, you walk irregularly but vow to make it a habit, or you’re a regular walker who wants to ramp it up a notch and maybe even start running, we’ve worked with Dr. Stacey Rosenfeld, New York City-based personal trainer and sports psychologist, to create a plan just for you.
REMEMBER: Before starting any exercise program get medical clearance from your doctor and make sure you have proper footwear for comfort and to avoid injury.
The “I Love My Couch” Plan
Plan 1
WEEK1Walk 15 minutes 3x/week
WEEK2Walk 18–20 minutes 3x/week
WEEK3Walk 20–22 minutes 3x/week
BEYOND:
• Add 3-5 minutes to your walk time • Walk faster • Add 1x/week • Move to Plan 2
Plan 2
The “I’ve Been Known to Stroll” Plan
WEEK1Walk 30 minutes 3x/week
WEEK2Walk 30 minutes in 5–minute intervals 3x/week Here’s how: 5-minute interval: walk regular pace 3 minutes; walk fast pace 2 minutes. Repeat.
WEEK 3 Walk 30 minutes in 5-minute high intensity intervals 3x/week Here’s how: 5-minute interval: walk regular pace 2 minutes; walk fast pace 3 minutes. Repeat.
BEYOND:
• Build up to longer, faster intervals • For variety, alternate interval walks with longer, non-interval walks (35–45 minutes)
• Add 1x/week • Find a route that’s more hilly • Move to Plan 3
26 HEALTHYADVICE.COM
WALKING DOLL: MAREN CARUSO
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