With a new week, increase your walking time by 5 minutes for the next 3 days.
20-40 minute walk at a comfortable pace.
Warm up with 5 minutes at a very easy pace.
Stretching 5 minutes.
Now resume your walk at a comfortable pace.
End with 5 minutes of gentle stretching.
Walking Form - Posture
How you hold your body is very important to walking comfortably and easily. With good posture you will be able to breathe easier and you will avoid back pain.
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Stand up straight.
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Think of being a tall and straight, do not arch your back.
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Do not lean forward or lean back. Leaning puts strain on the back muscles.
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Eyes forward, not looking down but rather 20 feet ahead.
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Chin up (parallel to the ground). This reduces strain on neck and back.
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Shrug once and let your shoulders fall and relax, your shoulders slightly back.
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Suck in your stomach
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Tuck in your behind - rotate your hip forward slightly. This will keep you from arching your back.
Looking for Beauty
With your chin up and eyes forward, you can see more of what is around you. Today, pick out 5 lovely things as you walk. Depending on your environment, this may be easy or hard. Even in the most grim industrial areas there can be in interesting play of light and shadow, clouds, a shade of blue that strikes you. Make your walk a hunt for beauty.
Fast Food Choices
Fast food restaurants have been blamed for the fattening of the western world. The food items are high calorie and loaded with fat and salt - even if you don't "Super Size It" or have the "Biggie Meal." But some chains such as Subway promote their lowfat healthy choices. I have a list of the best choices at some of the biggest chains, and links to their full nutrition and diet exchange lists for their items
Fast Food Nutrition and Best Choices
Recipe of the day:
Pork Carnitas Crockpot Recipe
Sometimes the fastest food is to have it already cooked when you get home. This easy recipe provides a tasty filling for a wrap or meat topping for a salad.
Word of the day
Aerobic metabolism
Fun
The Manly Walk
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How is your walking posture? How can you correct it? Discuss it with other walkers.
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