Step Up Your Fitness Program —
When Skies Are Gray, and the...

By Buzz Truitt

As summer turns to fall and fall to winter, some of you may be thinking that your favorite outdoor walk has to end. Not true, in fact, fall and winter present great opportunities to expand your walking locales and “freshen the trail.” No matter where you live, anytime of year is a great time to begin or maintain a walking program as part of a fit and healthy lifestyle. Here are some tips and recommendations to keep you walking when the weather turns foul.

Bring a Friend
You can be accountable to each other and keep one another motivated.

Invest In a Pedometer
Tracking your steps is one of the best ways to measure your progress. The goal should be to increase your daily walking average by about 50 steps per day. If you want to do more, even better. Excellent pedometers can be found for $10 to $30.

Be Creative
Particularly for those of you residing in “snow-zones” or wet climates, there are wonderful places, likely in your neighborhood, offering protection from inclement weather:

The mall: Many shopping centers around the country have opened their doors and walkways to walkers interested in a protected path. Check with the administrative office of your local mall to see what it offers. If your mall does not yet offer this, ask if it might be willing to do so.

Workplace: Walk around the office or do a couple of laps around your building two, four, or even six times per day. Park in the farthest space from the office entrance. Take the long way to a meeting with a colleague. Take the stairs instead of the elevator. For those who work out of the home, a couple of laps around the floor plan a few times a day will help get in your steps. These small changes add up to big steps over the course of a typical workday.

At home: Fitness equipment at home is a growing trend. There are several types of walking modalities from which to choose. Best of all, you can walk in the comfort of your own home on a treadmill, elliptical trainer, or TreadClimber™ cardio machine.

At the gym: Call your local fitness facility about seasonal memberships.

On indoor lap tracks: Generally a short distance from where you live, indoor lap tracks can often be found at the local junior high school, high school, or community college, YMCA, community centers, or even places of worship.

“Chunking” your walks when weather is good. If you think about walking time over the course of a week, you can better plan around forecasted weather changes. For instance, if weather permits a short walk one day, go longer the next.

Gear Up
For those of you, like me, who want to be outside as often as possible, with the proper clothing, a walk in the rain or cool weather can be a refreshing way to get your steps in outside. The bonus is the feeling of accomplishment for not letting the weather get in the way of your health and well being.

Prepare For Increased Productivity!
Research shows that exercisers are more productive in general. So instead of thinking that exercise will take up precious time, consider that exercise will actually give you more time and the energy to do the things you’ve always wanted to do.

Remember, as you take steps toward fitness, exercise in moderation and talking to your doctor before engaging in a new fitness regime are highly recommended. Walking is a safe and easy way to make room for fitness in your life. Our motto at the
Nautilus Institute: “Fifty More Than You Did Before” will encourage you to increase your physical activity gradually, and get on the trail toward optimal fitness.

Have fun with these tips, and by all means bring a friend.

Buzz Truitt is the head of the Nautilus Institute™, a research-based initiative of Nautilus, Inc. that provides the motivation and education to help more people embrace lifelong health and fitness patterns. For more information on Nautilus or the Nautilus Institute, call 1-800-NAUTILUS or visit www.nautilusinstitute.org.