We all have parts of our body that we wish were leaner or had more definition. For some it may be arms, for others the waist, hips or thighs. But finding time to commit to a training program and having time to be social can be difficult. That is why I started my walking group. My friends and I are all multitaskers, therefore we knew that walking daily could be boring, unless we could come up with a little variety.
We like to scatter body sculpting exercises and socializing throughout our walking routine. The whole-body workout was fantastic, but some of us decided to concentrate on those targeted trouble spots for a more personalized program.
Our entire routine only took 40 minutes and we committed to 5 days a week for 6 weeks. Everyone in our group had a noticeable measurement difference, weight loss of eight to ten pounds, a more toned body and increased energy.
We also learned that by taking care of our bodies, we had the mindset to make better choices at mealtimes. This simple routine worked for us and we hope it works for you, too.
1. Begin walking slowly and warm up to a brisk pace: 15 minutes
2. Focus on arms: 2 minutes – recommend bicep curls and triceps extensions
3. Walk Briskly: 5 minutes
4. Focus on chest and back: 2 minutes – recommend stand-up rows
5. Walk Briskly: 5 minutes
6. Focus on abs and waist: 2 minutes – recommend abs/core waistline twist
7. Walk briskly: 5 minutes
8. Focus on thighs/buttocks: 2 minutes – recommend climbing stairs
9. Cooldown walk: 2 minutes
10. Total Time: 40 minutes
Calories burned: For each 15 minutes of brisk activity, you will burn about 80 calories. By adding strength training exercise, not only will you burn more calories while you walk, you will also continue to do so even after the workout is over. For muscle tone: It’s important to work both the front and back of each muscle.
The Key to Walking Success:
1. Wear comfortable shoes
2. Stretch before and after your walk
3. Wear reflective clothing at night for safety
4. Stay hydrated
5. Keep a walking log
6. Find a walking buddy or group
7. Vary your routine to avoid getting bored
8. Consider participating in local walking events
We hope to see you walking at the park, hiking trails or in our neighborhoods a little lighter and with a lot more energy. Remember to always check with your doctor before starting any exercise routine.
Lisa Alexander is a freelance writer and a proud Walk for Life team captain