Developing a regular walking routine can improve your mood, combat chronic diseases, help manage your weight, boost your energy level, help you have a better sleep and is Fun!

10 Tips for your Own Walking Program

1.   Set goals.Set a goal and establish milestones to get there- make it gradual.

2.   Stay safe.Carry identification with your name, phone number and blood type. Wear light-reflective stripes after dark.

3.   Wear layers.Remove layers to keep your body cool (some experts also believe that keeping the body cooler during exercise aids weight loss).

4.   Start your program slowly.Monitor your heart rate to keep to a moderate, safe pace.

5.   Think positively.Focus on the reasons you started walking and the progress you’re making, rather than on any mistakes or perceived failures. Imagine how good you’ll feel at the end of your walk.

6.   Walk with a group.This helps with motivation.

7.   Set aside specific exercising times.Some people find exercising in the morning best. Others need to vary their times to reduce boredom. Try to keep your commitment to these times.

8.   Warm up and cool down properly.Take 5 minutes before and after your walk.

9.   Stay relaxed.Tensing up may trigger injuries and consumes energy. Try to keep your shoulders and arms from twisting side to side; instead, swing your arms comfortably as you do when walking.

10. Listen to your body.To avoid injury, don’t push yourself to train when you feel stressed, sick or exhausted. Also, rest your body so that it can recuperate, especially if you train in the anaerobic zone (including resistance or strength training). Allow a day of rest between more strenuous exercise sessions. Finally, if you experience even minor pains, rest and/or see a physician. 

MIO Has created a 13 Week Walking Schedule including two different Work outs to alternate between for weeks. 

Please see Page 38 for the Walking Schedule as well as Workout A and Workout B.

Remember to start small, try and integrate walking into your everyday routine. Always consult with a doctor before beginning any exercise or diet program.