If you’ve been following the 6 week walking program, you should be doing a warm up that is at least 5 minutes. The warm up will increase your heart rate & should be vigorous enough to get a bit of a sweat on. You are then walking for a minimum of 30 minutes. And once done the walk you now should be stretching for a few minutes.

If you have been consistent with your walking routine during the past 8 weeks, you have succeeded in achieving a new lifestyle. Yay!

What’s next? You could start increasing the speed at which you walk or you could walk for an extra few minutes. Mix it up each day. One day go for speed, the next go for more time.

If you really want to add to your walk, do some walking lunges every 15 minutes. Or pause every so often & squat. Find a bench or tree & do push ups. The variety is endless!

Most importantly stay safe. Push yourself but don’t over do it. Don’t do anything that causes pain. Remember in order to progress, you need to feel a bit uncomfortable. So get comfortable with feeling some discomfort. And most of all have fun!

Try to keep active in some way throughout the day. Break up your time sitting or being in any one position for too long. Move more to feel better.

Please feel free to comment below or contact me privately.

kandice@persona.ca