Going into week 3 of the new year- are we exercising, eating better, trying for a tight butt?
Well- it’s hard but here is an insight: Walking a half hour a day or 3 hours per week is associated with a decreased risk of heart disease. Walking 7 hours a week is associated with a decreased risk of breast cancer and Type II diabetes.
Build a Habit: Walk at least 5 days a week, even if some days you must decrease your time, in order to build your new healthy habit increase the time you spend walking each week before working on speed.
Week 1: Start with a daily 15 minute walk at an easy pace.
Walk five days the first week. We want to build a habit, so consistency is important. Spread out your rest days, such as making day 3 a rest day and day 6 a rest day.
Weekly total goal: 60 – 75 minutes.
Week 2: Add 5 minutes a day so you are walking 20 minutes, 5 days a week. Or you may wish to extend yourself more on some days, followed by a rest day.
Weekly total goal: 75 – 100 minutes.
Week 3: Add 5 minutes a day so you are walking 25 minutes, 5 days a week.
Weekly total goal: 100 – 125 minutes.
Week 4: Add 5 minutes a day to walk 30 minutes, 5 days a week.
Weekly total goal: 125 – 150 minutes.
Snags:If you find any week to be difficult, repeat that week rather than adding more time, until you are able to progress comfortably.
You too can have a butt like this!