You know that exercising will make weight loss easier...getting yourself to start, though, can be unbelievably difficult. So make it simple: Just walk. You definitely know how; you've been doing it since you were about a year old! But these days, you probably find yourself behind the wheel more often than on foot. A recent study of women ages 40 to 66, conducted at the University of Tennessee in Knoxville, found that those who walked more than others had a lower percentage of body fat, not to mention a smaller waist and hips. So how can you add more movement to your life? It's all about counting your steps.
Here's the thing about steps: They are small, but they add up. If you take 5,000 additional steps each day, you can burn about 200 calories (this is only an estimate — your weight and the speed you are walking both factor in). That's not a huge number of calories, but hear me out. I'm going to start you with a seven-day plan that includes about 5,000 steps (roughly two and a half miles) each weekday and about 10,000 steps (about five miles) per day on the weekend; repeat this for a month and you should lose two pounds or more in that time — without even changing your diet. Once the 45,000-step week starts to feel easy, take me up on the 5,000-step bonus; you'll see even better results. An inexpensive pedometer (for GH Research Institute picks, see GHI Test: Pedometers) will help, but you can also base your steps on the time and pace I've provided. On your mark...get set...lose weight!
The Seven-Day Walk-It-Off Plan
PACE GUIDE
Stroll: comfortable, about 100 steps per minute, 3 mph
Moderate: with purpose, about 120 steps per minute, 3.5 mph
Brisk: fast, about 135 steps per minute, 4 mph
SUNDAY
A.M.: Day at the races. Get the whole family out for five 5-minute walking heats. Pace: brisk. Goal: 3,375 steps in 25 min.
P.M.: Zoo trip. Make sure you're moving while looking! Pace: stroll. Goal: 5,000 steps in 50 min.
Pet walk. If you don't have a dog, ask to borrow the neighbor's. Pace: stroll. Goal: 1,700 steps in 17 min.
MONDAY
A.M.: Walk to work. Park just over a mile from your office. Pace: brisk. Goal: 2,700 steps in 20 min.
P.M.: Walk from work. Go back to where your car is parked. Pace: brisk. Goal: 2,700 steps in 20 min.
BONUS!: Walk-by. Visit a pal who lives 25 minutes away. Pace: stroll. Goal: 5,000 steps in 50 min.
TUESDAY
A.M.: Gripe 'n' hike. Grab a friend or colleague and walk off your frustrations. Pace: moderate. Goal: 2,040 steps in 17 min.
P.M.: Moonlight move. Take your hubby for a romantic jaunt. Pace: stroll. Goal: 3,000 steps in 30 min.
BONUS!: Power lunch. Spend part of your lunch hour walking. Pace: brisk. Goal: 5,130 steps in 38 min.
WEDNESDAY
A.M.: Walk to work. (see Monday)
P.M.: Walk from work. (see Monday)
BONUS!: Day breaks. Plan three 13-minute walks — to get lunch, to run an errand, etc. Pace: brisk. Goal: 5,265 steps in 39 min.
THURSDAY
A.M.: Morning meditation. Enjoy the silence. Pace: stroll. Goal: 2,000 steps in 20 min.
P.M.: Talk trek. Grab your cell phone and start walking. Pace: stroll. Goal: 3,000 steps in 30 min.
BONUS!: Reward time. Go get yourself a low-calorie yogurt — a treat for walking to the store and back! Pace: stroll. Goal: 5,000 steps in 50 min.
FRIDAY
A.M.: Walk to work. (see Monday)
P.M.: Gripe 'n' hike. (see Tuesday)
Grocery a-go-go. Take your cart for a lap around the store, up and down each aisle once, before you begin shopping. Pace: stroll. Goal: 500 steps in 5 min.
BONUS!: Happy hour. Leave work on time and go for a speed walk around the area. Pace: brisk. Goal: 4,995 steps in 37 min.
SATURDAY
A.M.: Mom walk. Hit the road while you're waiting for your kids to finish their weekend activities (soccer, ballet, piano, etc.). Pace: moderate. Goal: 3,600 steps in 30 min.
P.M.: Nature trek. Take to a nearby trail and get in touch with your greener side while you're hiking. Pace: moderate. Goal: 5,000 steps in 42 min.
Mall walking. As if you needed an excuse for window-shopping! Pace: stroll. Goal: 1,400 steps in 14 min.
If you feel like you're walking on a weight-loss plateau, here are some easy ways to take your workout to the next level — and boost your calorie burn:
• Walk faster. Take more steps per minute. (But avoid taking much longer strides; that may put stress on your joints.)
• Add weight. I prefer weighted vests and belts to hand weights, which can cause neck strain. Check out the Contour-Weight belt from Spri ($25 for the six-pound belt, $30 for nine pounds, $35 for 12 pounds; spriproducts.com) and the Walkvest by Debbie Rocker ($79.95; walkvest.com).
• Head for the hills. If there aren't any for you to scale in your neighborhood, find a staircase and climb all the way up and then down again. Or if you're using a treadmill, adjust the incline.
• Get "unstable." Walk on soft surfaces (sand or grass) — your muscles will work harder to maintain your balance.
