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Walking is Amazing – let’s get started

It is easy to walk 30 minutes outdoors

One out of two Americans is considered sedimentary. So if you start any kind of walking, you are better off than half the people around you including skinny people who are sedimentary. Most people can do a walk program. If you are 40 and over and have been a couch potato, consult your doctor before beginning a walk program. If you have medical issues follow medical advice. Your doctor may adjust your walking with where you are at with your health. If it takes you longer so what, studies have shown a short walk of 5 or 10 minutes building up to 30 minutes to an hour a day have great benefits. In a few weeks, most people will be able to follow the plan below.

Dr Mike Evans shares why walking can save your life

Scott (retirement to walking) shared this link which has great informatiom about walking. Check out is web site http://www.myfavouritemedicine.com/
Follow his link to a 9 minute video that coul save your life, called 23 1/2 hours
http://www.youtube.com/watch?feature=player_embedded&v=aUaInS6HIGo

Weight management, heart health, better sleep, stronger immune system, helps every part of your body including brain function are some of the many benefits of a walking program. Quality of life will improve and maybe even a longer life may result. Get a pedometer and make a goal to walk 5 to 7 thousand steps a day. Soon you will find yourself walking 10,000 steps. In your daily steps include aerobic walking as we see below.

Dr. Ken Cooper recommends the following walk program:

Week 1 Walk 1 mile in 24 minutes 5 days a week.
Week 2 Walk 1 mile in 22 minutes 5 days a week.
Week 3 Walk 1 mile in 20 minutes 5 days a week.
Week 4 Walk 1-1/2 miles in 30 minutes 5 days a week.
Week 5 Walk 1-1/2 miles in 29 minutes 5 days a week.

GOAL Week 6 Walk 2 miles in less than 40 minutes 5 days a week.
Pick up the pace. If you have not experienced any adverse effects during the first six weeks, step up to a higher level.

Week 7 Walk 2 miles in 38 minutes 4 times a week.
Week 8 Walk 2 miles in 36 minutes 4 times a week.

GOAL Week 9 Walk 2 miles in less than 35 minutes 4 times a week.
Keep on walking. You will achieve major health and longevity benefits by continuing to walk at the 6-week or 9-week level. As it becomes easier to walk at a faster pace, move on to the third level.

Week 10 Walk 2 miles in 34 minutes 4 times a week.
Week 11 Walk 2 miles in 32 minutes 4 times a week.

GOAL Week 12 Walk 2 miles in less than 30 minutes 3 times a week.

Here is a walking plan from May Clinic

Get walking with this 12-week walking schedule

By Mayo Clinic staff
Are you looking to ease into getting in shape? This 12-week walking schedule from the National Heart, Lung, and Blood Institute can start you on the path to better fitness and health. Before starting this walking plan, talk with your doctor if you've been sedentary for a long time or you have serious health issues.
Try to walk at least five times each week. Always start with a five-minute, slower paced walk to warm up, and end with a five-minute, slower paced walk to cool down.
As you become more fit, you'll want to add strength training exercises, such as push-ups and lunges, to your routine to meet the physical activity level recommended for healthy adults:

• At least 150 minutes of moderate aerobic activity — or 75 minutes of vigorous aerobic activity — a week
• Strength training exercises at least twice a week

Week	Warm-up	Brisk walking	Cool-down
1	5 minutes	5 minutes	5 minutes
2	5 minutes	7 minutes	5 minutes
3	5 minutes	9 minutes	5 minutes
4	5 minutes	11 minutes	5 minutes
5	5 minutes	13 minutes	5 minutes
6	5 minutes	15 minutes	5 minutes
7	5 minutes	18 minutes	5 minutes
8	5 minutes	20 minutes	5 minutes
9	5 minutes	23 minutes	5 minutes
10	5 minutes	26 minutes	5 minutes
11	5 minutes	28 minutes	5 minutes
12	5 minutes	30 minutes	5 minutes

Good walking shoes, water, layered clothing to match the weather are all you need for a good walk. Walk with someone and in a safe area is a good idea. Be aware of what and who is around you. Many of the websites listed here will give you good ideas.
Most of us can walk. Walking aerobically gives the same jogging. .Here is a walking formula easy to remember - 5 minute warm-up walking + 20 minute aerobic walking + a 5 minute cool down walk 3 to 5 times a week makes all the difference for you. We are made to move. To life and health, keep walking!