Winter wanderland

By Jo Finzi

Hooray… the weather’s getting cooler, and it’s now the perfect time to start a new outdoor fitness regime. Walking is the obvious choice for autumn and winter days. It’s easy, and requires no particular level of stamina.

UAEasy.com pictureIf you’re a beginner it may seem a tall order to follow a regime of walking twice a day, every day. But the very best way to achieve results - and keep your motivation - is to make exercise a daily habit. A really good way to make sure you fit in fitness is to walk before mealtimes.

If you’ve been a couch potato all summer, here’s a great “learn-to-walk” programme that will give you fast results.

5-minute countdown...
First you need to start with a warm-up. This can be as simple as walking slowly, or you can try this 5-minute routine.

Minute 1: Walk in place.
Minute 2: Do low kicks (alternate legs).
Minute 3: Step from left side to right side.
Minute 4: Repeat low kicks.
Minute 5: Walk in place while raising hands above the head.

First week’s programme...

Follow this simple plan and see how many calories you’re burning off after just one week. Go for it!

Day 1
Walk for 5 minutes before lunch. Walk for 5 minutes before dinner.
You burn: 80 to 100 calories

Day 2
Walk for 7 minutes before lunch. Walk for 7 minutes before dinner.
You burn: 100 to 140 calories

Day 3
Walk for 10 minutes before lunch. Walk for 10 minutes before dinner.
You burn: 180 to 200 calories

Day 4
Walk for 10 minutes before lunch. Walk for 15 minutes before dinner.
You burn: 220 to 250 calories

Day 5
Walk for 10 minutes before lunch. Walk for 20 minutes before dinner.
You burn: 275 to 300 calories

Day 6
Walk for 10 minutes before lunch. Walk for 20 minutes before dinner. Work on increasing your speed--aim to walk a mile in under 20 minutes.
You burn: approximately 300 calories

Day 7
Walk for 5 minutes before lunch. Walk for 30 minutes before dinner. Aim to go 1

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