Walking for 30 minutes a day seven days a week is a great start.  In fact, it’s much better than the five day, or even three day,  plan that many people recommend.  30 minutes of exercise 3-5 times a week just isn’t enough.  The body needs work every day.  That means seven days a week and if walking is the way to make that tolerable every day for the rest of your life, then walk.

But then more can be added.  Additional activity, outside that 30 minutes a day seven days a week, is easy.  Park the car further from the store or office, then walk.  Instead of gobbling a bagel while riding the elevator up to your floor, enjoy a banana while walking up the stairs.  When it’s time to rid the yard of leaves use the old fashioned hand rake rather than the leaf blower.  Muscle power is exercise.  If you have kids get involved in their games of tag, or chase.  They’ll love it and so will your body.
After getting accustomed to walking that 30 minutes every day, make some adjustments by adding intervals.  Intervals are short bursts of increased activity sprinkled into a normal routine.  Start out by running for 30 seconds every 10 minutes of the walk.  Gradually increase this to a one minute run every five minutes, which would work like this.  You walk for the first four minutes, then run for the fifth, then walk the next four minutes, run the next minute, and so on for the entire 30 minutes.  Keep in mind that a run is not a jog, it’s faster, like a sprint.  So if you have to work up to run with jog at first.
Walking to lose weight is healthy, no doubt.  But it’s also a great way to get around the neighbourhood, meet neighbours, and see things you probably miss while driving around everywhere you go.  If it gets boring you can ask a spouse or family member to join you.  Make it a family affair, or get the whole neighbourhood involved.
Stay healthy, eat healthy and remain positive. Form or join a group of like minded people to help in your quest. Before starting any form of exercise or diet, always consult your doctor or medical specialist. the chances are that it has taken you some time to notice that you have gained a few kilos and it will take you a little while to lose it…be patient and remain positive and above all else…have fun.

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