Take today to plan a walking route for the weekend and each day in the coming week. Nothing elaborate. Just set a schedule of locations and write it down to check off each day. If you plan for it and anticipate doing it you will get more satisfaction and be more likely to carry through with it.
TODAY: PLAN YOUR WALK DESTINATIONS FOR THE COMING WEEK.
I’ve got one big reason for you to walk. If you don’t do it you will die sooner. Does that shock you? It has a different lasting effect if you are male or female, but both are positive. A study of over 72,000 nurses showed that women who walk three hours or more per week reduce their risk of a heart attack by 35%. For men the difference can be bigger. In one study of retired men, mortality rates of men who walk less than one mile a day was actually twice that (100% higher) of those who walk more than two miles a day.
Just be careful crossing the street.
TODAY DO THREE THINGS: 1) WALK A ROUTE THAT YOU THINK IS TWO MILES 2) DRIVE IT TO SEE HOW FAR IT REALLY WAS. 3) MEASURE OUT A COUPLE OF DIFFERENT TWO MILE ROUTES TO WALK.
March is ending, but you should be hitting your stride now. No more excuses about it being too cold out to go walking. It doesn’t take anything besides putting one foot in front of the other. Left, right, left. Left, right, left. Out the door and down the street. If you want, you don’t need an mp3 player to give yourself a beat. Hum a marching tune. “76 Trombones” comes to mind. Or try the famous song from Saturday Night Fever “Staying Alive”. It’s got the perfect pace for a nice workout. Of course you’ll need to put on your white suit like John Travolta.
TODAY: HIT THE BRICKS AND WALK.
I saw a report today from a university study in Ontario that a half hour of bicycling had the same effect as an hour and a half of moderate pedaling by simply doing 30 second “power bursts” followed by 4 minutes of slow pace cycling. It seems the same might work for other aerobic exercise like walking. Sounds like a great way to get more for less.
TODAY: TRY A POWER BURST WHEN YOU EXERCISE.
As we head into the last days of “Standard” time I want you to start “spring ahead” with your walking. It only takes a couple of minutes at a time to start having it add up to a goal of about 30 minutes a day. It doesn’t have to all happen at once. It all adds up and increases your endurance so you will eventually have no trouble walking more. Chances are you will WANT to walk more. You’ll feel better, have more endurance, more energy and sleep better. Just like they used to say that every minute of smoking was subtracting your life span, walking will add to it.
TODAY: PUT SOME SPRING IN YOUR STEP. GET OUT AND WALK!
Since I’m urging you to get out and walk this week, I figured I’d give you a walking joke to make you smile a bit while you’re doing it.
A blonde goes out for a walk. She got down to the river and cannot see a bridge anywhere to get across. She sees another blonde on the other side of the river and yells over to her “How can I get to the other side?” The other blonde looks up and down the river then shouts back, “You’re already on the other side!”
TODAY: TAKE A WALK DOWN BY THE RIVER AND HELP THE FIRST BLONDE YOU SEE.
If you don’t get time to do a full workout, don’t give up. You only need 30 minutes a day, and it doesn’t have to all be at once. It only takes a mere 10 minutes at a time. Start with 10 when you wake up. 10 at lunch. And the last 10 in the evening, while watching TV is fine, or take a walk after dinner with your spouse or ride your bike with the kids. You may even have a basketball hoop at your house that has been ignored for a while. Take a few shots and dribble away some calories.
You get the idea. Now get motivated for a few minutes.
TODAY: GET 30 MINUTES OF EXERCISE.
Daily Nag, Exercise | Diet Nag | 
April 29, 2011 6:22 am | 
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