Hippocrates once said, “Walking is man’s best medicine.” Sadly, fewer than 50% of American adults do enough exercise to gain any health or fitness benefits from their physical activity. Pedometers have been an exercise tool of choice for years. These days you see them everywhere. Even my 8 year old daughter even has one. (You wouldn’t believe the number of steps she can rack up in a day!)

With that in mind, here are some of the best reasons to walk:

1. The Diabetes Prevention Program showed that walking 150 minutes a week and losing just 12-15 pounds reduced the risk of diabetes and diabetes complications by 58%.
2. Walking strengthens your heart.
3. Walking is good for your brain. A recent study on walking showed improvements in cognitive function when women walked 1.5 hours per week.
4. Walking is good for your bones. Bone density is higher in women who walk at least 1 mile each day.
5. Walking helps alleviate symptoms of depression. Symptoms of depression were reduced by nearly 50% when people walked over 90 minutes each week.
6. Walking reduces breast and colon cancer. Studies show an 18% reduction in breast cancer for women who walk more than 1 hour a week.

Another benefit of walking is weight loss. Here is the rule of thumb on how many calories you will burn while walking.

“A 150-pound man burns 100 calories per mile; a 200-pund man burns 133 calories per mile; and a 250-pound man burns 166 calories per mile. You burn virtually the same number of calories whether you run or walk a mile; you just get there faster if you run.” The point, you are burning a bunch of calories. And that either can help you lose a little weight or can give you license to enjoy an extra treat. sion and see if you can apply parts of it for your fall fitness routine.

A Ten-Week Walking Plan

1. Step One - Weeks One and Two
   
   A useful aid that will help you keep track of how far you walk and how long you walk is a pedometer. To begin - note the time you start and walk for 8 minutes at whatever your normal pace is on level ground. When you have been walking for 8 minutes turn round and walk back for 8 minutes. Do this at least three times a week.
   
   Try to find several interesting routes if possible. Boredom is your enemy and will kill your walking plan and goals. In addition, try to find a walking buddy.
    
2. Step Two - Weeks Three and Four
   
   On these weeks you are going to walk for 20 minutes at a time on level ground. Walk for 10 minutes at your normal pace. Then on your returning walk, try to walk briskly. You may get out of breath at first – if you do then slow down to your normal pace until you are breathing naturally. Then, increase to a brisk pace again.
   
   It will take several days to adjust to doing this so don’t worry if you find it difficult. Take your time; the benefits will come! You should aim to do the return walk in less than 10 minutes. Do this 3 or 4 times a week.
    
3. Step Three - Weeks Five and Six
   
   If you could return home in less than 10 minutes then move on to this step – if you were finding step 2 difficult, then have another week at Step 2 levels. We are all different and if you are experiencing fatigue after your 20 minute walks persevere and stay on Step 2 until you feel ready to move on to Step 3.
   
   In weeks 5 and 6, you should increase your outward journey time to thirteen or fourteen minutes - walking at your normal pace. You then aim to get back in less – don’t run; just stride purposefully as if you were late for an appointment. You are just competing against yourself. Do this 3 or 4 times a week.
    
4. Step Four - Weeks Seven and Eight
   
   Now, increase your walking to 30 minutes a day. On your outward journey - you walk for 10 minutes at your normal pace and increase to 5 minutes of walking briskly. For your return journey you walk all the way back at a brisk pace.
   
   Walk for 4 times a week if possible (or at least 3).
    
5. Step Five -Weeks Nine and Ten
   
   Walk at your normal pace for the first five minutes of your outward journey and then walk briskly for 10 minutes and all the way back. Do this 4 or 5 times a week. Try to take one longer walk in the week.
   
   If you can’t fit in a 30 minute walk one day - then don't worry just try doing two shorter ones instead - it is often possible to walk in your lunch hour. By the end of the 10 weeks you should have built up a regular walking routine.

Just remember, if you are starting a walking program, take it slow. The key is consistency. If you walk more every day, you will achieve your goal and you will see results. Remember, always talk to you medical team before starting a new exercise program.

Starting a new routine or even staying in a routine is always difficult. It is important to remember that activity should be fun! You should enjoy yourself. If you are not happy, you will not be consistent.

Here are a few tips to help you use your imagination in increasing your step count and start walking for life.

• Take a walk with your spouse, child, or friend
• Walk the dog
• Use the stairs instead of the elevator 
• Park farther from the store 
• Better yet, walk to the store 
• Get up to change the channel 
• Window shop 
• Plan a walking meeting 
• Walk over to visit a neighbor 
• Get outside to walk around the garden or do a little weeding 
• Walk during your lunch hour 
• Get off the bus a stop early and walk to your final destination 
• Don’t forget, walking can be romantic

– walk for your life!