Last week I talked about the health benefits of walking.
But walking isn’t the perfect exercise. Why? Because most people just walk. They do the same thing day after day, which usually means a comfortable pace following the same route every time.
The result of all this sameness is that you get bored, both mind and body.
But walking isn’t the perfect exercise. Why? Because most people just walk. They do the same thing day after day, which usually means a comfortable pace following the same route every time.
The result of all this sameness is that you get bored, both mind and body.
Walking is cardio exercise that makes our heart and lungs stronger, but it does little, if anything, for your muscle strength. That’s why the American College of Sports Medicine recommends that all adults also strength train least twice a week. And strength training, combined with walking, boosts your results in both activities. Depending on what your personal goals are, strength training may be just as important for you, especially if you want to firm up, and keep your metabolism revved up.
I attempted to do 30 straight days of yoga in February, following a 40-minute routine on Roku. I loved it. It helped me calm and focus, and I was surprised by how much it helped me strengthen my abdomen in addition to stretching. But I was not able to establish my practice as a routine to do for the rest of my life. Two people in my group have been successful—they’re at 90+ days now. And I’m now determined to incorporate yoga practice into my life, but it can’t be my only exercise.
So this month I’m back to walking every day, but with a more structured approach. I’ve laid out my personal walking routine below.
So this month I’m back to walking every day, but with a more structured approach. I’ve laid out my personal walking routine below.
I use a Fitbit to track my steps. My son uses an Apple watch. My husband prefers to carry his phone and use the MapMyWalk app. There are others, just do a little searching on your phone and find one. Or, you can simply pick a route and do a “walk test” using your car odometer to gauge the distance.
You’re also going to want to do a walk test. One of the best ways to stay motivated is to see your progress, and to do so, you need a baseline. So, before you start the program, clock yourself to see how quickly you are currently walking. Then, you can retest yourself every 3 weeks to see your progress. To test, walk a mile (or whatever distance you pre-select) as quickly as possible, while still being able to talk (you shouldn’t be gasping for air). When you’ve completed, note your time. Save it so you can compare your progress every 3 weeks.
There is research showing that a.m. exercisers are more likely to stick with an exercise program compared with those who exercise at other times of the day. But honestly, the best time for you to exercise is the time when you’re most likely to do it. For some, that will be early morning. For others, it may be 10 pm.
You’re also going to want to do a walk test. One of the best ways to stay motivated is to see your progress, and to do so, you need a baseline. So, before you start the program, clock yourself to see how quickly you are currently walking. Then, you can retest yourself every 3 weeks to see your progress. To test, walk a mile (or whatever distance you pre-select) as quickly as possible, while still being able to talk (you shouldn’t be gasping for air). When you’ve completed, note your time. Save it so you can compare your progress every 3 weeks.
There is research showing that a.m. exercisers are more likely to stick with an exercise program compared with those who exercise at other times of the day. But honestly, the best time for you to exercise is the time when you’re most likely to do it. For some, that will be early morning. For others, it may be 10 pm.
For variation, come up with a least three places or routes where you can walk.
If you can use a secluded hiking trail, that’s great. But many neighborhoods have walking trails, greenbelts between homes, or parks. Try them all and re-use your favorites.
If you can use a secluded hiking trail, that’s great. But many neighborhoods have walking trails, greenbelts between homes, or parks. Try them all and re-use your favorites.
Personal Walking Routine
Week 1 starts at 30-30 minutes five days a week, with two days of strength training (that’s where the yoga moves will come in for me).
I also included week 2 and 3 for you. Please note: If this ramp-up is too fast for you, repeat each week as many times as you want before going to the next stage.
For each walk, begin with 5 minutes of easy walking to warm up. You’re not going to be ambling during these walks, and your muscles need more blood flow and oxygen when you pick up the pace. A warmup eases your body into energetic walking.
WEEK 1
3 days a week – Moderate walk. 3-minute warm-up. 35-minutes going at a purposeful pace and exerting some effort, but still able to talk in complete sentences. 2-minute cooldown at a leisurely pace. (40 minutes total)
2 days a week – Brisk walk. 3 minute warm-up. 25 minutes pick up pace to a brisk walk, like you’re in a hurry but not jogging. 2-minute cooldown. (30 minutes total)
2 days a week – strength training or yoga.
Building muscle strength is key if you want to keep moving and be at your best as you get older. Strength and muscle mass peak in your twenties and start to decline by your forties, getting progressively worse as you age, and making seemingly simple tasks like getting up from a deep chair or climbing stairs more difficult. But muscle decline doesn’t have to be an inevitable part of getting old. Do this routine twice a week, allowing at least 1 day between workouts. Recovery time is key!
Week 1 starts at 30-30 minutes five days a week, with two days of strength training (that’s where the yoga moves will come in for me).
I also included week 2 and 3 for you. Please note: If this ramp-up is too fast for you, repeat each week as many times as you want before going to the next stage.
For each walk, begin with 5 minutes of easy walking to warm up. You’re not going to be ambling during these walks, and your muscles need more blood flow and oxygen when you pick up the pace. A warmup eases your body into energetic walking.
WEEK 1
3 days a week – Moderate walk. 3-minute warm-up. 35-minutes going at a purposeful pace and exerting some effort, but still able to talk in complete sentences. 2-minute cooldown at a leisurely pace. (40 minutes total)
2 days a week – Brisk walk. 3 minute warm-up. 25 minutes pick up pace to a brisk walk, like you’re in a hurry but not jogging. 2-minute cooldown. (30 minutes total)
2 days a week – strength training or yoga.
Building muscle strength is key if you want to keep moving and be at your best as you get older. Strength and muscle mass peak in your twenties and start to decline by your forties, getting progressively worse as you age, and making seemingly simple tasks like getting up from a deep chair or climbing stairs more difficult. But muscle decline doesn’t have to be an inevitable part of getting old. Do this routine twice a week, allowing at least 1 day between workouts. Recovery time is key!
Exercises for Strength Training Days
1. Squat
Squats are the gold standard of your butt and leg workouts. They’re great for your booty, but they strengthen pretty much every muscle in your lower body, including thighs, core, calves, glutes, hamstrings, and abs.
*Stand with your feet shoulder width apart, toes straight ahead.
*Bend your knees and hinge forward from your hips, lowering yourself as if you are sitting back into a chair.
*Stick your butt out, shift your weight into your heels, and raise your arms out in front of you as you bend your knees and lower as far as possible while maintaining good form. Stop before your hips are in line with your knees.
*Hold for a count of 10.
*Lower back to standing.
Complete 10 reps for a set.
Squats are the gold standard of your butt and leg workouts. They’re great for your booty, but they strengthen pretty much every muscle in your lower body, including thighs, core, calves, glutes, hamstrings, and abs.
*Stand with your feet shoulder width apart, toes straight ahead.
*Bend your knees and hinge forward from your hips, lowering yourself as if you are sitting back into a chair.
*Stick your butt out, shift your weight into your heels, and raise your arms out in front of you as you bend your knees and lower as far as possible while maintaining good form. Stop before your hips are in line with your knees.
*Hold for a count of 10.
*Lower back to standing.
Complete 10 reps for a set.
2. Bent Over Row
Get ready to feel this in your upper back.
*Lean forward and bend both knees, remembering to keep a flat back.
*Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
*Slowly lower the weights back to the starting position to complete one rep.
Complete 10 reps for a set.
Get ready to feel this in your upper back.
*Lean forward and bend both knees, remembering to keep a flat back.
*Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
*Slowly lower the weights back to the starting position to complete one rep.
Complete 10 reps for a set.
3. Overhead Triceps Extensions Here's a move you probably know and love that'll target the backs of the arms.
*Stand with your feet hip distance apart.
*Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
*Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
Complete 10 reps for a set.
*Stand with your feet hip distance apart.
*Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
*Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
Complete 10 reps for a set.
4. Bridge
*Lie on the floor on your back with your legs bent and your feet flat on the floor.
*Place your arms at your sides.
*Contract your abdominals and butt, and lift your hips and back off the floor so your body is in line from your shoulders to your knees.
Hold for a count of 10. Slowly lower.
Complete 10 reps for a set.
*Lie on the floor on your back with your legs bent and your feet flat on the floor.
*Place your arms at your sides.
*Contract your abdominals and butt, and lift your hips and back off the floor so your body is in line from your shoulders to your knees.
Hold for a count of 10. Slowly lower.
Complete 10 reps for a set.
5. Plank
*Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a pushup.
*Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
*Engage your core by imagining your belly button pulling in toward your spine
*Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
*Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.
*Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a pushup.
*Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
*Engage your core by imagining your belly button pulling in toward your spine
*Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
*Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.
*NOTE: If the above position is too difficult, bend your arms and rest on your forearms instead.
WEEK 2
3 days a week – Moderate walk but increase to 50 minutes total
2 days a week – Brisk walk for 40 minutes total
2 days a week – same strength exercises, now two sets of each
WEEK 3
3 days a week – Moderate, increase to 60 minutes total
2 days a week – Brisk, increase to 50 minutes total
2 days a week – strength training, now three sets of each.
If you try this routine, please drop me a note and let me know how it works for you.
I’ll be posting a new routine in 3 weeks, with some fun and challenging variations, so stay tuned. In the meantime, have a good time walking your way to health during these challenging pandemic weeks. And remember to continue to maintain social distancing while walking!
Namaste. Breathe. We'll get through this.
3 days a week – Moderate walk but increase to 50 minutes total
2 days a week – Brisk walk for 40 minutes total
2 days a week – same strength exercises, now two sets of each
WEEK 3
3 days a week – Moderate, increase to 60 minutes total
2 days a week – Brisk, increase to 50 minutes total
2 days a week – strength training, now three sets of each.
If you try this routine, please drop me a note and let me know how it works for you.
I’ll be posting a new routine in 3 weeks, with some fun and challenging variations, so stay tuned. In the meantime, have a good time walking your way to health during these challenging pandemic weeks. And remember to continue to maintain social distancing while walking!
Namaste. Breathe. We'll get through this.
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