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
Shin pain?
One of the most common problems when starting a new walking program is getting pain in the shins. This happens because the shin muscles don't get used much except in walking. If you are having shin pain, my shin splint article tells you how to prevent or relieve it
Shin Splints
Shin Stretch | Toe Raises
Top Picks for Shin Pain Relief
Measurement for Goals
If you have chosen your goal, and you think it is realistic, now decide how you will measure it. If it is a weight loss goal, select a goal weight or a goal size or measurement. It may be a speed - such as a mile in 12 minutes, or a distance - to complete a marathon.
Goal Form
Eat Colorful Foods
If you plan to eat less, also think of eating better. In the same number of calories, eat foods that are packed with vitamins and fiber rather than empty calories. Think colorful - deep green vegetables, oranges, red tomatoes and peppers. Avoid white food.
Recipe of the day:
Linguine Florentine
Low in cholesterol, 191 calories per serving, 2 vegetable exchanges, 1 grain, 1 fat.
Word of the day
Center of Gravity
Fun
Walking Quiz
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