If it’s too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes) three times per day and gradually build up to longer sessions. However, if your goal is to lose weight, you will need to do physical activity for longer than 30 minutes each day. You can still achieve this by starting with smaller bouts of activity throughout the day and increasing these as your fitness improves.


“I want to start working out but I hate running.” I can’t tell you how many times I have heard this from friends, former clients and family. It seems that running is the first thing that comes to mind for a lot of people who are looking to lose weight. While our success stories prove that running is a great tool to get in shape, it’s not the only option.
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Getting blood pumping around your system and raising your heart rate provides a perfect workout for your heart and circulation system, and regular walks can even reduce the risk of heart disease and strokes. Through lowering levels of low-density lipoprotein (LDL, the bad cholesterol) and increasing levels of its high-density alternative (HDL, the good cholesterol), you can keep your blood pressure in check. And by helping prevent and control high blood pressure you can reduce your risk of a stroke.
Try using the abdominal muscles and hip flexors to rotate the hip forward. As the leg swings forward and straightens, the body will land on the heel. The ankle should be flexed with toes pointed upward at about a 45 degrees. angle from the ground. The foot placement should be in front of the body, as if almost walking along a straight line. As the body’s weight passes over the leading leg, the foot should roll forward and push off from the toes to begin the next step. A strong push will give you more momentum and power. You should feel as if you're showing the sole of your shoe to someone behind you.
Mileage: Many guidelines give recommendations on time and intensity, so distance may not necessarily be a factor. On the other hand, some walking events and campaigns with specific distance requirements have been known to be very motivating. For example, Corbin says children have loved digital pedometer programs, which have enabled them to keep track of steps during the day. Students who take a certain number of steps a day for at least five days a week for several weeks receive a President's Council Activity Award. Volkssporting groups have also given honors to walkers of all ages that have achieved particular distances.
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