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
Body check: If you have any pain or stiffness from the walk yesterday, go at an easier pace today or cut a few minutes off of the walk. Make sure your stretches are gentle, not bouncing or stretching past the point of comfort.
Realistic Goals
Yesterday you thought of what you wanted to change. Today select just one thing as your goal and then consider - what is realistic? For weight loss, plan to lose no more than 1-2 pounds a week. For event goals, look for one far enough in the future to give you time to train.
Realistic Goals
Patterns
Look at your food diary from yesterday. Do you see any patterns such as delaying eating and then eating too much? Did you have cravings? Did you eat enough servings of fruits and vegetables? Note one thing in your food diary you plan to change today.
Print the form: Walking and Food Diary
Recipe of the day:
Egg Salad Pita
Word of the day
BMR - Basal Metabolic Rate
How much do you burn?
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