Start (and Stick to) a Walking Program in 2010

What if the new year wasn't filled with fitness resolutions lasting just a few weeks, but a solid exercise program filled with motivation, goals and results that lasted all year? Over the course of the next five days, That's Fit will show you how to start -- and stick with -- a new exercise routine to help undo the festive and fattening holiday indulgences and make 2010 the best year yet for your body!

Walking is one of the easiest and most natural forms of exercise. It is simple, safe and doesn't require any practice. It can also help trim your waistline, improve cholesterol, lower blood pressure, elevate mood and help you stay strong. All you need is a good pair of walking sneakers, comfortable clothes and a safe route. As with any exercise regimen, it's best to start out slowly, so begin by heading out the door, walking for 10 minutes and then turning around and walking back for 10 minutes. That's it? Yes, that's it. Do this every day for a week, and if that seemed easy, it's time to start cranking it up a notch.

For the second week, add five minutes to your walk for a total of 25 minutes. Keep in mind, this is not a leisurely stroll -- the goal is to get your heart pumping and your muscles moving, so you need to stay focused. Your posture should be tall and long. Hold your head up with your eyes forward. Your shoulders should be relaxed and your arms should be bent 90 degrees at the elbow and rhythmically pumping back and forth. You should be walking fast enough that your breathing is heavy, but not so heavy that you are gasping for air. You should be comfortable enough that you could still talk.
Hydration and nutrition are important, so be sure to have a light healthy meal approximately one hour before you head out the door and drink plenty of water before, during and after. There is no need to stretch before beginning, but it is advisable to start out slowly to let your body warm up. After a few minutes, you can break into a natural, brisk stride and hold that pace for the duration of your walk. At the end, cool down with a slower pace for a couple of minutes and finish with some light stretching. This will make your body feel loose and flexible, while helping to prevent injuries (although, fortunately for walkers, injuries are rare).

Assuming you feel good, continue adding five minutes each week. To improve cardiovascular fitness, the American Heart Association recommends walking at least 30 minutes every day at a brisk pace. If weight loss if your goal, bump that up to 45 to 60 minutes a day.

The toughest things about sticking with a walking program (or any fitness regimen) is developing the habit. It has been said that it takes 21 days to turn an action into a habit, so by the end of the first month, chances are walking will be something you just do without a second thought -- or any excuses!

When you're ready to walk further, why not set a goal to complete a race or even a three-day walk for a good cause? Think about it, and be sure to tune in tomorrow for the next exercise program you can start in 2010!