$lim down and get $tronger with a walking plan

New Year New You?  Walking is a great (FREE) way to lose a couple of extra pounds (or 15).  If that is your plan this year what you might need most is a plan (and motivation)!  Think it is too hard?  Think again

Never begin an exercise program without first clearing it with your trusted healthcare provider.

The benefit of losing just 5% of your weight can lower your risk for heart disease anmd iomprove yor blood sugar.  If you weigh:

• 150 pounds that is just 7.5 pounds to lose
• 200 pounds  that's 10 pounds
• 250 pounds equals 12.5 pounds to lose

Make walking a habit.  Shoot for 1 mile 5 days a week (15-25 minutes) for the first 2 weeks. 

After 2 weeks if you are feeling fine try the following:

• add weights to your walk (wrist weights, ankle weights or a can of soup in each pocket)
• go longer; try for 2 miles instead of one
• go faster, try to complete the same distance in a shorter time
• add inclines or a few sets of stairs
• add something new like an exercise class

Here is a sample walking plan

WEEK     Monday     Tuesday     Wednesday     Thursday     Friday     Saturday     Sunday

  1               1 mile        1 mile           REST           1 mile          1 mile       1 mile        REST

  2               1 mile        1 mile           REST           1 mile          1 mile       1 mile        REST

 3&4            1 mile        1 mile           add             1 mile          1 mile      1 mile         REST

                                                      strength                              AND

                                                                                                 add 

                                                                                               strength            

Change it up:
Some movers you can add at home

PLANKS:  Strengthen your core, start with 10 seconds and work your way up to 60 seconds
JUMPING JACKS:  10
CRUNCHES:  10
MOUNTAIN CLIMBERS:  10 times each leg
SQUATS:  10
PUSH UPS:  10

add 2 more of each for each week you keep it up!