Moving is Basic!
A ”How-to“ Manual for Beginning Walkers

By Ellie Hodder

No matter what our fitness level, most of us think about starting a fitness program when those around us are also excited about a fitness program. You were designed for motion. Have a plan that fits your current fitness level. You'll enjoy physical changes and re-energize your ability to get out and engage the world. It's never too late to start (or start over!).

So, . . . how does a busy person do it all?

Eight Steps for Creating Personal Success
1. If you're over 40 or have a chronic disease (asthma, heart disease, diabetes, hypertension, etc.) check with your physician before starting an exercise program.
2. Get a good pair of running or walking shoes. Avoid cross-trainers, aerobic shoes, or any footwear you've owned for more than a year. Have a thumb's width of length between your longest toe and the end of the shoe. When you're standing up, make sure your foot isn't wider than the sole of the shoe.
3. Start and end each workout at a slow walking pace. Increase your effort by the middle of your walk, but be sure you can easily carry on a conversation.
4. Doing too much too soon is the number-one cause of injury. Pain is an indication from your body that something is wrong and needs to change. Even a misaligned sock seam can cause a nasty blister.

• Apply ice to the sore muscles for 10 to 15 minutes, twice a day. Avoid frostbite by using a cloth between the ice and your skin or, if you are using ice directly applied to the area, monitor your skin and keep the ice in constant motion.

• Take two days off and start back with less time or distance and flat terrain. If your pain continues, get medical advice from a qualified healthcare provider who is familiar with exercisers. Get a plan for returning to exercise.

5. Honor the “5-Minute Rule”: Barring illness or injury, put on your workout clothes and get yourself out the door for at least five minutes. If after five minutes you can't or don't want to complete your workout, go home guilt-free. Tomorrow, try again.

6. Progress at a modest pace. “More” is not necessarily better. Add 0-10% of your total weekly time or distance to the next week's schedule. Allow yourself to repeat the same schedule for consecutive weeks if that's what feels right to your body. This program can successfully progress at a slower rate (i.e.: 20 weeks rather than 12). Consistency is the key.

7. Reward yourself. Every workout counts even if you have to try and try again to get into a regular routine. Give yourself a quarter for every workout and spend your monthly earnings on a movie or a new book.

8. Attitude is everything. On tough days you have my permission to “whine” for an entire minute! But, then you have to switch to positive self-talk and to make obstacles into challenges! You'll be amazed at how this positive energy will spill over into the rest of your day.

The schedule above is a 12-week schedule for a true beginner. Give it a try and let me know how you are doing! If you are more advanced, there are other schedules available, logon to www.womenwalkthemarathon.com to find a schedule that is right for you.

Things to Think About
How are you feeling immediately after your walk? The next morning? Throughout the next day? If you are experiencing problems, go back to the Eight Steps for Success and see if you can find an appropriate remedy.

Congratulations!
You are now one of the elite class of 18% of Americans who exercise three or more days per week!

Ellie Hodder, is Founder/Coach of Women Walk the Marathon®, A COED Program for Walkers of All Shapes and Sizes. For more info call 503-292-6929 or nwwalk@spiritone.com.