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Thursday, April 15, 2010

Walk This Way!

What a beautiful Spring morning it is today here in Michigan, and I cannot stop thinking about the walk I am going to take later today. I love walking out in the warm spring weather, soaking up some rays, smelling the sweet scent of flowers and grass growing, and taking in the beautiful scenery with all that is starting to grow!

Of course, beyond the fun and enjoyment of a walk, there is the awesome cardio and health benefits too! This is a win/win situation here! Now, some people say that walks are boring or not a good enough workout, so I wanted to give a few suggestions as to how to amp up your walking routine and get the most out of your exercise time.

1. Before you head out on your walk, take a minute to think about how you are feeling that day. If you are already tired and feeling low, then head out for a stress-relieving walk. If you are energized and ready to push yourself, add in some challenges to your walk.

2. Make sure you have good posture. You want your head and neck up and right over your shoulders, abs are slightly contracted, don't lock your knees when your heel hits the ground, and heel should hit the ground first, then roll your weight through the middle of your foot and then the ball of your foot.

3. Add some intervals. Try to increase your speed every so often to really rev up your calorie burn. Use your breath to gauge how hard you are working during these intensity bursts. You want to feel like you are panting after pushing yourself.

4. Another way to challenge yourself is to find a hilly walk. You can choose long gradual hills or short intense hills, but either way, it is a great way to really tone up your glutes, which we all want!

5. Get a little core work in before your walk. Try a plank, hovering on your forearms and toes or some bicycle crunches to get your ab muscles awake and keep them engaged throughout your walk.

6. I always think it is nice to have a friend along on walks. I think it makes the time go by faster with all the conversation and you can push each other and hold each other accountable.

7. Whatever you do, don't do the same walk every day. Mix it up. Your body gets used to one workout and then it doesn't have to work as hard. So, challenge yourself or change the scenery a little bit. Different walks on different terrains are great for mixing it up. If you are feeling adventurous, you can even try a walk barefoot!

Please don't forget to stretch out after your walk. You can even do a few yoga poses if you would like. It all helps with flushing the lactic adic out of your muscles, which will help reduce the soreness for the next day!


  1. Hi Cara,
    Nice to "meet" you virtually anyhow lol. I love meeting new friends especially now that i'm on my "wellness makeover" friends who are into healthy living! i'm following so i'm sure i'll be back her a lot more! i only wish i started this when my kids were small... have a great day!

  2. I love walks..especially with my family! It makes it fun and good exercise!

  3. So glad I can be a part of your wellness makeover, Shelley!
    Thank you for your contribution, Marissa. You always have such great additions to the blog posts!


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