Walking For Exercise, How Do I Start?

I wrote a post on walking some time ago and I got lots of emails from readers who said they couldn’t do a brisk walk and they gave up.

On WebMD, I found an article for beginners and I want to share it with you.

For the next 14 days, it’s time to ratchet up your fitness level. Wherever you are on the fitness spectrum — an off-the-couch beginner, beginner/intermediate, or intermediate — it’s time to lace up those shoes and take some laps. This fitness plan is meant to be a shot in the arm or a quick jump-start.

The plan is simple: For the next 14 days, you need to double down on your steps. This two-week challenge is progressive, simple, and short.

If you have a smartphone you can get a free app, if not you can buy a step counter in a sporting goods store or go online and order one. 

Numbers are the name of the game for this challenge. You have one simple task: Walk more! Your daily goal will be to walk more than you did the day before. If you can find someone to do this with you, that would be an added boost. It’s always easier to have a friend or family member to hold you accountable and cheer you on. I walk with my dog, they need exercise too.

If time, weather, or your job are obstacles that have stood in your way in the past, you might have to use some creativity. Here are some ideas to squeeze into your steps:

Walk laps inside your office building on your lunch break
Use a treadmill
Go to the mall and walk around before the stores open or after 8:30 p.m. when the malls are pretty quiet.
Wear a path in your carpet around your house
Where there is a will, there is always a way. Good luck! If you have a choice, walking outside in the fresh air is always the best.

Off-the-Couch Beginner

So, you have decided you’re going to make some lifestyle changes to improve your health. Great choice. Creating new habits takes time, patience, and a strong will. But guess what? This plan is perfect for you because it’s only two weeks long and simple to follow. I should mention that you need a pedometer. They’re cheap and easy to use and start to use yours before you start the program. Set it and wear it first thing in the morning until bedtime. You want to see how many actual steps you are taking in a normal day. You should do this for a few days to get an average.

This plan assumes you are capable of averaging 1,000–3,000 steps a day before you begin the routine. You’re going to add 500 steps a day — except for the last day — with the goal to hit 10,000 steps (roughly 5 miles) on Day 14. . If you don’t reach 10,000 steps at the end of the 14 days, it’s OK. Just keep moving. The goal is to simply hit 10,000 steps, and then move up to the beginner/intermediate group.

If you’re not yet able to take 3,000 steps, have no fear. Just start from where you’re able, and try your best to walk a little more every day. Once you reach 3,000 steps you can begin the program.

You don’t walk all the steps at one time, even after you reach 10,000 steps, it’s an all-day process. I even have to walk some after dinner to finish my 10,000. And that’s actually good for you. Walking before bed will help you sleep better.

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. 

Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page.