Walking Your Way to Fitness

Walking for Fitness

Walk Your Way to Wellness!

"Just doing thirty minutes of walking five times a week, can reduce your risk for developing diabetes by as much as 58 percent." (CDC)

"When I get walking and the endorphins get released, I feel better about myself and it puts me in a better state of mind - thank you for this manual!" Susan V., Age 48

"I never knew walking could be so easy and feel so good! This is the only form of exercise I found that I can really stick to! Thank you so much for this manual! It got me moving when nothing else could!" Tanya S., Age 24, Diabetic

Walking Your Way to Fitness

To improve your health, all you need to do is walk. Walking is a great way to accustom your body to exercise. Thirty minutes of brisk walking has been proved to reduce the risk of cardiovascular disease by as much as 40-percent. Cardiovascular disease is the number-one killer of both men and women in the United States today.

To many, walking may not seem like much, but it can make a world of difference. It can lift your spirits. It will make you feel more at east. You will feel a sense of accomplishment. All of these, just by getting out and doing something.

Walking: A Step in the Right Direction

You can walk almost anywhere at almost any time. It's one of the easiest ways to be physically active. Find out how to start your walking program, what benefits you'll get from walking and how to warm up correctly before you hit the road.

Walking even helps clear your head! Research from Stanford university confirms that moving forward is an effective strategy for freer thinking. Walkers had 60-percent more creative ideas than their seated peers, and they didn't even have to go outside (or break a sweat) to get results - a leisurely treadmill stroll facing a boring blank wall worked, too. Researchers think that walking might take up enough of our brain power to let in ideas we would normally filter out. The best part of this news is that the creative edge lasts even after you stop ambling and sit.

Depression and Walking

Exercise, even something as simple as walking, can be part of managing depression. A quick walk every day makes you feel more positive and more in control. Walking releases endorphins, the anti-stress, feel-good hormones naturally produced by your body. Research shows that endorphins are natural "mood elevators". They are responsible for the "runner's high" feeling you get after being active.

Walking also relieves stress, a common side effect of depression. So, just breaking your routine with a simple walk can help both body and mind feel better.

You will find walking can help you in other ways, too. You will burn more calories. This can help you stay in shape and keep you looking good. When you look good, you feel better and have more confidence in yourself.

If you are a beginner to walking for exercise, this is the program that is guaranteed to get you fit, toned, on the right track to a healthy state of mind, a fit body and good cardiovascular health. Walking is an excellent way to get an aerobic workout. It is ideal for people just starting to exercise and is easy and safe on the joints. When walking is part of your weekly fitness routine, you will wonder why you did not start years ago.

First, we will walk through some basic, easy to follow walking tips for you to apply to your walking regime. These steps will reduce your risk of injuries and allow your body to work at its peak level of endurance.

First thing on your agenda should be to invest in a good pair of walking shoes and some quality socks. The foot contains 26 small bones, 33 joints, and a network of over 100 tendons, ligaments, and muscles. Protecting your feet with proper shoes is very important in taking care of all those vital components. The greatest thing about walking for exercise is the fact that this is the only form of exercise that requires this minimal investment in essential equipment.

This program will start you off safely and have you in top walking form in seven short, healthy weeks!

Included in the Manual:

Gal walking fast

  • Shoes and Socks
  • Walking Techniques
  • Physical Discomforts to Watch Out For
  • Stretching - Complete, detailed descriptions with pictures for proper posture/alignment
  • Finally - Time to Walk!
  • Detailed instructions for Week One through Week Seven
  • Extra Comments on Walking

Detailed Information on:

  • Treadmills
  • Walking and Stomach Toning
  • Calories Burned During Your Walks
  • Weighted Walking
  • Walk-Run Variety of Exercise (NOT necessary)
  • Specific Needs i.e., Shin Splints, Heel Spurs
  • Walking When Pregnant

And Charts:

  • Daily Nutrition Guide
  • Height-Weight Chart
  • BMI Chart

YOURS F*R*E*E! (PDF file)

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