15-30 minute walk at a comfortable pace.
Warm up with 5 minutes at a very easy pace.
Find a safe spot with a wall or pole to do a 5 minute easy stretching routine.
Now resume your walk at a comfortable pace.
End with 5 minutes of gentle stretching.
Stretches for Walkers
What to Change?
Your focus for today, "What do I want to change?" Do you want to lose weight? Improve your fitness? Prevent or control disease? Train for a walking event? Spend your time walking to think of these, then write down your ideas.
Start a Food Diary
Begin a food diary, noting each item that you eat and how much. This is the first step to improving your diet - awareness.
Print the form: Walking and Food Diary
Recipe of the day:
Wendy's Spaghetti
Very low fat, fast, tasty and packed with vitamins.
Word of the day
Body Mass Index - BMI
Are you overweight in the unhealthy zone?
Fun
What Kind of Walker Are You?
See what kind of walking will best suit your personality.
Share
Join us in the Walking Forum and share how you are feeling about your commitment and challenges. Was it hard to get out the door and walk? Do you have questions about shoes, stretching, speed? Come join us and get advice from other walkers who have been in your shoes.
Daily Walk of Life Newsletter
Subscribe and receive the walking, diet and motivation daily page by email. A great way to keep on track.
How to subscribe
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