We’ve all heard it, walking is a great way to lose weight. Yes, it is! Especially for those just starting out. It’s very cheap and you can do it anywhere.

Starting at a massive 131.3 kgs myself, I understand it’s difficult to be agile and increase the fitness whilst not impacting on the joints and the heart. Whilst, I have always been into hockey, 3 laps would kill me running around, which meant walking was a great way to start.

For those just starting out, walking can start at whatever pace and forever long you can do.

Some great ways to start would be to increase the time / distance slowly.

A suggestion would be for week one:

• Start at 20 mins the first day.
• 2nd - 25 mins
• 3rd -30 mins
• 4th - 45 mins
• Start at 2
• Do the 3rd

Week two:

• 25 mins
• 30 mins
• 35 mins
• 40 mins
• 30 mins
• 35 mins

Each week you would increase the walk five minutes from the last week’s start. And, every day increase the walk five minutes. Except on the weekends where you could reduce it to rest (if sore) or spend the weekend doing an extra long walk.

Remember these things and you are all set:

• Be sun smart! Wear a hat, long t-shirt and sunscreen. Don’t forget the sunnies!
• Take some water with you!
• Wear comfortable clothing and shoes! These will ensure you don’t get blisters.
• Take your time and go at your own pace.
• Can’t do it all in one hit? Go twice a day!
• Keep to a routine and you’ll stick with it more.

Helpful motivators:

• Listen to some music - kill the time and you may even walk faster by walking to the beat of the music!
• Grab a walking buddy - you won’t even realise you’re exercising whilst you are chatting away.
• Buy a pedometer - 10,000 steps a day and you’re on the right track. Keep it on and work out whether you’re keeping in line to that healthy you!
• Take your dog with you, they’ll enjoy the time out also!

Once you’ve mastered the walking, you can increase to some interval work!