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If you walk occasionally
Routine: Begin by walking 10 to 15 minutes on flat ground or on a treadmill at a purposeful pace, or complete 2,000 steps (use a pedometer to monitor your walking progress). "You want to cover a mile in about 20 minutes. That's not a window-shopping pace,"
Goal: Aim to walk at least five days a week. Every second or third week, add 5 minutes. After about two or three months of regular walking, you should be up to 30 minutes. Once you've hit half an hour, add variety to your terrain rather than increasing time or speed. This will boost your enjoyment, encouraging you to keep up the habit.
Diet Calendar Entries for 29 September 2009:
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1353 kcal
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Fat: 52.71g | Prot: 34.90g | Carb: 193.70g.
Breakfast: Cinnamon Creme Cake. Lunch: banana. Dinner: Fusilli N 29, Traditional bacon, Dry tofu. Snacks/Other: kiwi, trail mix. more...
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1492 kcal
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Activities & Exercise:
Standing - 30 minutes, Housework - 30 minutes, Pilates - 30 minutes, Sleeping - 8 hours and 30 minutes, Resting - 7 hours and 40 minutes, Desk Work - 6 hours, Weight Training (moderate) - 10 minutes, Stretching (yoga) - 10 minutes. more...
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