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glow worm.

Congratulations!!!, you've decided it's time to start walking for health, fitness & perhaps weight control.

Walking is a great, natural way to achieve daily physical activity.


"Competing in sports has taught me that if I'm not willing to give 120%, somebody else will."

~ Ron Blomberg ~

Sincerity gives wings to power.

~ Source Unknown ~

slowly absorb the information....

Walk Off Belly Fat - & More!

Our fun workout torches calories & shrinks your middle.
By Michele Bender, Prevention magazine

You know walking is great for your heart, legs, butt & energy level. Here's a happy but little-known fact:

It's also a great way to flatten your belly.

Women who walked briskly for about an hour a day for 14 weeks shrunk their belly fat by 20% - without changing their eating habits, reports a Canadian study.

To firm up even faster, don't do just any old walk. This workout teaches you techniques that trim abdominal fat while you move:

  • ab toners, done during short breaks, will give you added definition

The result: a flatter, stronger middle in just 6 weeks - no sit-ups required.

The Expert: Scott Cole, author of the Best Abs on Earth DVD, designed this workout


6 Weeks to Slim

Ultimate Belly-Flattening Workout

Your Workout at a Glance: The 3 plans below offer intervals of:

  • fast-paced Power Walks 
  • moderate-paced Tempo Walks

to burn calories & shed fat.

During each, you'll do Walk 'n' Tone moves (below) to work your abs harder & Stop 'n' Tone exercises (below) to really sculpt.

Do each full routine 3 times a week. On alternate days, take the walks but skip the toning moves.

Pace Yourself

Based on a 1-to-10 intensity scale:

  • Warm-up, cool-down (3-4 intensity level) Easy enough that you can sing
  • Tempo Walk (5-6 level) Moderate enough that you can talk freely
  • Power Walk (7-8 level) Brisk enough that you can talk but you'd rather not

Weeks 1 & 2: Firm up fast

The basics: As you walk, engage your abs by lifting the crown of your head & lengthening your spine.

Start: Warm-up, easy pace (3-4 intensity level)

4:00: Power Walk, brisk pace (7-8 intensity level) with arms bent

5:00: Tempo Walk, moderate pace (5-6 intensity level)

7:00: Power Walk

8:00: Stop 'n' Tone - Side Pull-down


Stop 'n' Tone: Ab Exercises
Do each move for 30 seconds. If it works only one arm or leg, do 15 seconds on each side. Double the time in weeks 5 & 6.

Side Pull-down
Targets the obliques on your sides to give you a more defined waistline.

Get Rid of Belly Fat While Walking!


Stand with feet shoulder-width apart, arms extended overhead. Shift weight to right foot & contract left side of torso, lifting left knee out to side.
At the same time, bend left arm & pull elbow to left thigh. Extend arm & leg back to start, but tap toe on ground & repeat. Switch sides.

Cross Punch
Firms your lower belly by targeting the transverse abdominal muscle. The twisting also slims your waistline.

Get Rid of that Belly Fat While Walking!


Stand with feet shoulder-width apart, knees slightly bent & abs pulled in. Bend arms so fists are at about chin level, like a boxer. Keeping feet planted, twist to right & punch with left arm, then return to start.
Contract lower abs with each punch. Repeat, alternating arms.

8:30: Power Walk

9:30: Tempo Walk

11:30: Add Walk 'n' Tone—Curl

12:30: Stop 'n' Tone—Cross Punch

13:00: Power Walk

14:00: Tempo Walk

16:00: Add Walk 'n' Tone—Reach

17:00: Stop 'n' Tone—Knee Twist

17:30: Power Walk

18:30: Tempo Walk

20:30: Add Walk 'n' Tone—Press

21:30: Stop 'n' Tone—Lunge Run

22:00: Power Walk

23:00: Tempo Walk

25:00: Power Walk

26:00: Stop 'n' Tone—Slip a Punch

26:30: Power Walk

27:30: Tempo Walk

29:30: Power Walk

30:30: Stop 'n' Tone—Standing Crunch

31:00: Cool-down, easy pace

35:00: Finished

Weeks 3 & 4: Burn off fat

What's new: Tempo Walks are longer to burn extra calories and uncover the firmer abs that you've been working on.

Start: Warm-up, easy pace (3-4 intensity level)

4:00: Power Walk, brisk pace (7-8 intensity level) with arms bent

5:00: Tempo Walk, moderate pace (5-6 intensity level)

9:00: Power Walk

10:00: Stop 'n' Tone—Side Pull-down

10:30: Power Walk

11:30: Tempo Walk

15:30: Add Walk 'n' Tone—Curl

16:30: Stop 'n' Tone—Cross Punch

17:00: Power Walk

18:00: Tempo Walk

22:00: Add Walk 'n' Tone—Reach

23:00: Stop 'n' Tone—Knee Twist

23:30: Power Walk

24:30: Tempo Walk

28:30: Add Walk 'n' Tone—Press

29:30: Stop 'n' Tone—Lunge Run

30:00: Power Walk

31:00: Tempo Walk

35:00: Power Walk

36:00: Stop 'n' Tone—Slip a Punch

36:30: Power Walk

37:30: Tempo Walk

41:30: Power Walk

42:30: Stop 'n' Tone—Standing Crunch

43:00: Cool-down, easy pace

47:00: Finished

Weeks 5 & 6: Boost benefits

What's new: Stop 'n' Tone moves are longer (60 seconds each) to really tighten and firm your midsection.

Start: Warm-up, easy pace (3-4 intensity level)

4:00: Power Walk, brisk pace (7-8 intensity level) with arms bent

5:00: Tempo Walk, moderate pace (5-6 intensity level)

9:00: Power Walk

10:00: Stop 'n' Tone—Side Pull-down

11:00: Power Walk

12:00: Tempo Walk

16:00: Add Walk 'n' Tone—Curl

17:00: Stop 'n' Tone—Cross Punch

18:00: Power Walk

19:00: Tempo Walk

23:00: Add Walk 'n' Tone—Reach

24:00: Stop 'n' Tone—Knee Twist

25:00: Power Walk

26:00: Tempo Walk

30:00: Add Walk 'n' Tone—Press

31:00: Stop 'n' Tone—Lunge Run

32:00: Power Walk

33:00: Tempo Walk

37:00: Power Walk

38:00: Stop 'n' Tone—Slip a Punch

39:00: Power Walk

40:00: Tempo Walk

44:00: Power Walk

45:00: Stop 'n' Tone—Standing Crunch

46:00: Cool-down, easy pace

50:00: Finished

Walk 'n' Tone Moves

Add these simple arm exercises to your walk to boost its tummy-firming power. "Moving your upper and lower body at the same time makes your torso muscles work harder to provide stabilization and balance," says Cole. The result: "You'll shape up faster."

Curl: With arms out to sides at shoulder level, bend elbows, pulling hands toward shoulders like you're doing biceps curls.

Reach: Raise arms out in front of you at shoulder level like you're punching. Alternate arms in opposition to legs.

Press: Alternate reaching arms overhead.

Stop 'n' Tone: Ab Exercises

Do each move for 30 seconds. If it works only one arm or leg, do 15 seconds on each side. Double the time in weeks 5 & 6.

Side Pull-down

Targets the obliques on your sides to give you a more defined waistline.

Stand with feet shoulder-width apart, arms extended overhead. Shift weight to right foot and contract left side of torso, lifting left knee out to side. At the same time, bend left arm and pull elbow to left thigh. Extend arm and leg back to start, but tap toe on ground and repeat. Switch sides.

Cross Punch

Firms your lower belly by targeting the transverse abdominal muscle. The twisting also slims your waistline.

Stand with feet shoulder-width apart, knees slightly bent, and abs pulled in. Bend arms so fists are at about chin level, like a boxer. Keeping feet planted, twist to right and punch with left arm, then return to start. Contract lower abs with each punch. Repeat, alternating arms.

Knee Twist

This twisting move works your waist-whittling obliques.

Squat with hips and knees bent, feet shoulder-width apart, and hands behind head. As you stand up, raise left knee as you twist to left and pull right elbow toward left knee. Lower and repeat with right leg.

Lunge Run

Tones your rectus abdominis, the long muscle that runs from your ribs to your pelvis, to give your abs super definition.

Lunge with left foot in front and right foot about 2 feet behind it, arms bent at sides. Keeping left knee bent and torso still, lift right knee toward chest and lower, swinging arms back and forth. Switch legs and repeat.

Slip a punch

Another benefit to working your oblique muscles: shrinking stubborn love handles.

shoulders relaxed and lower body still, bend at waist and lean torso to right as if you were trying to avoid a punch. Repeat, bending to left.

Standing crunch

Like on-the-floor crunches, this move tones the rectus, the muscle group responsible for the six-pack look.

Lunge with right foot in front and left foot about 2 feet behind it, arms overhead. As you straighten right leg, raise left knee toward chest as you bend and pull elbows down toward left knee. Return to start. Switch legs and repeat.

Photographed by Ericka McConnell

slowly absorb the information....

Walking: A Step in the Right Direction
From the National Institute of Diabetes & Digestive & Kidney Diseases (NIDDK), Published March 2001

Why walk?
Walking is one of the easiest ways to be physically active. You can do it almost anywhere & at any time. Walking is also inexpensive. All you need is a pair of shoes with sturdy heel support.
Walking will:

For all these reasons, people have started walking programs. If you'd like to start your own program, read & follow the information provided here.

Is it okay for me to walk?

Answer the following questions before you begin a walking program.

  • Has your health care provider ever told you that you have heart trouble?

  • When you're physically active, do you have pains in your chest or on your left side (neck, shoulder, or arm)

  • Do you often feel faint or have dizzy spells?

  • Do you feel extremely breathless after you have been physically active?

  • Has your health care provider told you that you have high blood pressure?

  • Has your health care provider told you that you have bone or joint problems, like arthritis, that could get worse if you're physically active?

  •  Are you over 50 years old & not used to a lot of physical activity?

  • Do you have a health problem or physical reason not mentioned here that might keep you from starting a walking program?

If you answered yes to any of these questions, please check with your health care provider before starting a walking program or other form of physical activity.

How do I start a walking program?

Leave time in your busy schedule to follow a walking program that will work for you. In planning your walking program, keep the following points in mind:

  • Choose a safe place to walk. Find a partner or group of people to walk with you. Your walking partner(s) should be able to walk with you on the same schedule & at the same speed.

  • Wear shoes with thick flexible soles that will cushion your feet & absorb shock.

  • Wear clothes that will keep you dry & comfortable. Look for synthetic fabrics that absorb sweat & remove it from your skin.

  • For extra warmth in winter, wear a knit cap. To stay cool in summer, wear a baseball cap or visor.

  • Do light stretching before & after you walk.

  • Think of your walk in 3 parts. Walk slowly for 5 minutes. Increase your speed for the next 5 minutes. Finally, to cool down, walk slowly again for 5 minutes.

  • Try to walk at least 3 times per week. Add 2 to 3 minutes per week to the fast walk. If you walk less than 3 times per week, increase the fast walk more slowly.

  • To avoid stiff or sore muscles or joints, start gradually. Over several weeks, begin walking faster, going further & walking for longer periods of time.

  • The more you walk, the better you will feel. You also will use more calories.

slowly absorb the information....

Safety tips

Keep safety in mind when you plan your route & the time of your walk.

  • walk in the daytime or at night in well-lighted areas.
  • walk in a group at all times.
  • Notify your local police station of your group's walking time & route.
  • Don't wear jewelry.
  • Don't wear headphones.
  • Be aware of your surroundings.

Walk of Life Program: from about.com

10 Week Walking Fitness Program

  • Get fit
  • Lose fat
  • Decrease health risks for cancer, heart disease, diabetes, stroke
  • Live longer & w/more vitality

The Day by Day Way
Each day of the Walk of Life Program includes a walking assignment, eating strategies, mind & motivation tips & a community of other walkers w/which to share your challenges & successes.

Free & Now
Best of all, you can get started now. Join us in our Walk of Life. It's free & registration is only required to post messages in the Discussion Forum.

Follow Each Day from its Daily Page
Each day, come back to the page for that day & use the walking assignment, walking tips, motivation, nutrition tips & recipe & fun links.

Take it one step at a time

It takes time to build new healthy habits. Follow along each day to walk, exercise, eat right, set & achieve goals & have some fun along the way.

slowly absorb the information....

Walking Ability
You can modify the walking duration based on your ability.

Beginners should visit our Absolute Beginners Tutorial to learn how to walk & build up their endurance.

Experienced walkers who find the durations to be too short in the first few weeks should continue w/their usual duration until we catch up w/you.

In the meantime, enjoy tips on technique, exercise & nutrition.

Weight Loss: If your goal is to lose weight, first check w/your medical provider to see if a reduced calorie diet is appropriate for you.

You may also want to get a personal consultation w/a registered dietitian. The general nutritional advice offered on this site is for normally healthy adults & may not apply to you as an individual.

Diets & Portions: If a reduced calorie diet is appropriate for you, you may use these suggested diets as a guideline. Free charts to mark off your servings each day.

1200 & 1500 Calorie Diets

Daily Walk of Life Newsletter
If you want to receive each day's page via email rather than remembering to visit the web site each day, subscribe to the daily newsletter. A great way to keep on track.
Subscribe- Free


You should also seek medical advice before beginning an exercise & nutrition program.

Already Walking: If you're already walking comfortably for over 30 minutes, then feel free to walk for a longer duration than given in the walking assignment.

In future weeks we will get into more vigorous walking workouts to challenge you. You can sneak a peek at our Walking Workouts.

Distance Walkers: If you're ready to train for a marathon, you can use the training schedules in our Marathon Training Tutorial along with this program.

Rest Days: There will be days when you can't walk due to your schedule or you may wish to add in up to 3 rest days or crosstraining days a week - alternating with your walking days. Each week I shall have one rest day on day 7.

slowly absorb the information....

Burn off your cigarette addiction with exercise

Just 5 minutes of activity can help curb cravings, studies find

As little as 5 minutes of exercise seems to help smokers curb their craving for a cigarette, a review of a dozen studies found.

The research showed that moderate exercise, such as walking, significantly reduced the intensity of smokers' nicotine withdrawal symptoms.

"If we found the same effects in a drug, it would immediately be sold as an aid to help people quit smoking," said Dr. Adrian Taylor, the study's lead author & professor of exercise & health psychology at the University of Exeter.

Taylor & colleagues reviewed 12 papers looking at the connection between exercise & nicotine deprivation. They focused on exercises that could be done outside a gym, such as walking & isometrics, or the flexing & tensing of muscles.

According to their analysis, just 5 minutes of exercise was often enough to help smokers overcome their immediate need for a nicotine fix.

After various types of moderate physical exertion, researchers asked people to rate their need for a cigarette. Those who had exercised reported a reduced desire to smoke.

"What's surprising is the strength of the effect," said Dr. Robert West, professor of health psychology at University College London, who wasn't involved in the study. "They found that the acute effects of exercise were as effective as a nicotine patch."

West cautioned that it was unknown how long the effects of exercise would last. "You could in theory use exercise to deal with short bouts of nicotine cravings, but we don't know if it would help in the longer term," he said.

It's likely that exercise would have to be combined with a larger strategy of other anti-smoking techniques to be successful in helping people quit.

Nearly anything that distracts people from smoking is thought to help, but scientists have long suspected that exercise might have a more potent effect. Taylor theorized that exercise could produce the mood-enhancing hormone dopamine, which could, in turn, reduce smokers' nicotine dependence.

Still, experts were not convinced about the study's practical applications. "Doctors can tell patients to do things until they're blue in the face, but the limiting factor may be getting people to actually take up exercise," said Dr. Peter Hajek, professor of clinical psychology at Queen Mary University Hospital in London. Hajek was not involved in the study.

He said that if people were taught simple exercises, including isometrics they could do at their desk, they could potentially stave off their need for a cigarette break. "When you're dying for a cigarette, you can try to exercise instead," he said.

Be sure to warm up!
How do I warm up?
Before you start to walk, do the stretches shown here. Remember not to bounce when you stretch. Perform slow movements & stretch only as far as you feel comfortable.

Side Reaches
Reach one arm over your head & to the side. Keep your hips steady & your shoulders straight to the side. Hold for 10 seconds & repeat on the other side.

Knee Pull
Lean your back against a wall. Keep your head, hips & feet in a straight line. Pull one knee to your chest, hold for 10 seconds, then repeat with the other leg.

Wall Push
Lean your hands on a wall with your feet about 3-4 feet away from the wall. Bend one knee & point it toward the wall. Keep your back leg straight with your foot flat & your toes pointed straight ahead. Hold for 10 seconds & repeat with the other leg.

Leg Curl
Pull your right foot to your buttocks with your right hand. Keep your knee pointing straight to the ground. Hold for 10 seconds & repeat with your left foot & hand.

Walk with your chin up & your shoulders held slightly back.
Walk so that the heel of your foot touches the ground first. Roll your  weight forward.
Walk with your toes pointed forward.
Swing your arms as you walk.

Sample Walking Program



Warm Up


Fast Walk Time


Cool Down Time



Total Time

Week One

Walk Slowly

5 mins

Walk Briskly 5 mins


Slowly 5 mins


15 mins

Week Two

Walk Slowly 5 mins

Walk Briskly 8 mins

Walk Slowly 5 mins


18 mins

Week Three


Walk Slowly 5 mins

Walk Briskly 11 mins


Walk Slowly 5 mins




Week Four


Walk Slowly 5 mins

Walk  Briskly 14 mins


Walk Slowly 5 mins


24 mins

Week Five


Walk Slowly 5 mins

Walk Briskly 17 mins


Walk Slowly 5 mins


27 mins

Week Six

Walk Slowly 5 mins

Walk Briskly 20 mins

Walk Slowly 5 mins


30 mins

Week Seven

Slowly 5 mins

Walk Briskly 23 mins

Walk Slowly 5 mins




Week Eight
Walk Slowly 5 mins
Walk Briskly 26 mins

Walk Slowly 5 mins


36 mins

Week Nine & Beyond
Walk Slowly 5 mins
Walk Briskly 30 mins

Walk Slowly 5 mins


40 mins

If you walk less than3 times per week, increase the fast walk time more slowly.

be with nature....


Weight loss is a walk in the park

By Josh Fischman


Even if youre not on a New Years diet (Atkins, South Beach, or "nothing but wild salmon & organic beef because Im terrified by recent news about other kinds of food"), you can still lose weight. How?


Take a walk.

This isnt the first time you've heard that advice. But it may be the first time you've heard that 1/2 hour stroll each day can keep your weight down despite what you may shove in your mouth.


Well, thats a bit of an exaggeration: Researchers from Duke University didn't ask a bunch of normal eaters to start wolfing down whole pizzas. They did ask people, over the course of 8 months, not to change what they ate.


These were 120 middle-aged men & women. All of them were overweight to begin with. Some spent the 8 months doing a lot of high-intensity exercise, equal to jogging fast enough to breathe hard about 20 miles per week. Some took a medium course:


They jogged as hard but for shorter distances. Some took things quite a bit easier, at a pace equal to walking 12 miles per week. And some didnt exercise at all.


No real surprises overall, says the report in this weeks Archives of Internal Medicine. The harder people worked out, the more pounds they lost & the more inches dropped away from their waists. The group that didn't exercise got heavier.


But the "easy" walkers, who strolled just under 2 miles per day - it took them about 1/2 an hour - actually got  their weight down.


They lost about 1% of their body weight over the 8 months. And it took smaller tape measures to go around their thighs & waists.


The Centers for Disease Control and Prevention has been preaching the 30-minutes-per-day gospel for several years.


Other groups, however, such as the Institute of Medicine, have recommended 60 minutes. Here the message comes down on the side of the minimal:


Doing without & dieting aren't essential to weight control. It isn't as easy as a walk in the park - actually, it could be that easy, as long as it's a 1/2 hour walk.

the attentive spirit

Walking & Spirituality
By Phil Bilzon
“It is only when we silent the blaring sounds of our daily existence that we can finally hear the whispers of truth that life reveals to us, as it stands knocking on the doorsteps of our hearts.” K.T. Jong

Walking is a perfect way to get to know more about the world around you. You’re moving at a slower pace than the car & you can always stop whenever you want to take a closer look. You get to meet more people & share with them whatever’s going on around you.

You know, when you go out walking you'll begin a journey that'll help you become fitter in both body & mind.

Yes there’s a spiritual dimension to walking too. When I say spiritual, I don't mean in any religious way. You can have a spiritual outlook without holding on to a religious belief.

Walking can be a form of meditation. You may have done meditation as a sit down activity & if you have hold on to the purpose of meditation, because the walking form is the same only on the move.

If you haven’t done meditation & are uncertain as to what meditation is, then I’ll start this section off by giving you a brief definition & explanation.

Really, meditation is what is called being ‘mindful’.

Instead of letting your head run away with thoughts of what happened yesterday, or last week or last year, or get lost in what might happen tomorrow or next week etc., what you do in meditation is try & keep your thoughts on what's happening right now.

Being mindful means paying attention to how you're feeling, what you'
re hearing, seeing, doing, thinking etc. In some circles being mindful is called ‘being in the now’.

Doctor Joan Borysenko, PhD, amongst others, has called meditation a process of being, ‘…pleasantly anchored in the present moment.’

In meditation, you work to stay focussed on what'
s happening to you now.

Thinking about the past & the future are said to be two of the major causes of stress related illnesses, so meditation is something that won’t take us there.

The aim of meditation then is to calm us & increase our sense of well-being.

This may seem to be at odds with walking, as meditation seems to suggest that you need to be still. That’s why some people think you can’t meditate & walk at the same time.

Well, I’m here to help you prove that idea wrong.

You don’t need any special equipment or preparation to do a walking meditation. You can do it almost anywhere that’s flat & free from any potentially dangerous obstructions.

You can do it in your back yard if it’s big enough; you can do it in the local park, or even on a city street.

However, it’s not where you do it, but how you do it. Moreover, there are several ways you can do it.

You can spend from 20 – 60 minutes on walking meditation or longer if you feel okay about them.

Be aware that walking meditation isn'
t done at high speed. You'll be able to move freely, but with grace & calmness, walking as always from the centre. Mental & spiritual well-being is the object.
Here's a very simple walking meditation to get you going. If you’ve done sitting meditation, you'll already be aware of the basic principle.

Mindful Breath Walking Meditation

In this walking meditation, you focus on your breathing & its rhythm with your steps.
  • Breathe deeply from the diaphragm as you walk.
  • As you draw a breath in, count how many steps you're taking.
  • As you breathe out, count how many steps you're taking. It’s as simple as that!

You can add a little something to this process if you wish. If, i.e., you're taking 4 steps for an in breath, try saying 4 short words to go with each step; i.e., ‘I am at peace’.

You could repeat this on the out breath if you'
re taking as many steps as an in breath. On the other hand, you could think of something else of a similar nature.

By the way, it isn't unusual to have a different number of steps for each breath. I generally take 5 steps for an in breath & 7 on the out!

Play with your breathing & steps. Try taking more steps or fewer steps. Allow your breathing rate to remain the same despite the number of steps.

What’s important is that you're mindful of what you're doing. Allow nothing else to distract you. Don’t begin to dwell on things that aren't involved immediately with the walking meditation you’re doing.

Walking meditation helps you become more aware of yourself. Practice will help you learn more about yourself by helping you to let go of all the millions of thoughts swimming around your head. The start of spiritual awareness is learning to know you.

Walking is a pathway to spirituality & you can take it every day!

Author's Bio: Phil Bilzon is the author of ‘The Walk Right Book - How you can develop body & mind & help make the world greener by learning the basics & secrets, of effective walking.’ http://www.greenersteps.com 


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