The Expert: Lee Scott, a Toronto-based walking coach and creator of the DVD Simple Secrets for a Great Walking Workout, designed these routines.
1. Walk Off Weight
Mini sessions build up gradually, burning more calories as you progress while keeping joints pain free. Extra weight puts more impact on your hips and knees, but every pound you drop takes 4 pounds of pressure off joints! Ensure Success Divvy it up Research shows that short workouts can add up to the same weight loss and health benefits as one long session, but they feel more manageable, helping you stick with your routine. Choose softer surfaces In low-traffic areas, opt for the road rather than the sidewalk. Concrete is 10 times harder than asphalt, delivering the most shock to your legs. A smooth dirt trail is your best bet; treadmills and rubber tracks are also forgiving. Use good form Squeeze your butt with every step to reduce bouncing and jarring. And don’t focus on speed yet–keep a comfortable pace throughout these workouts.
Workout at a Glance
2. Maximize Your Metabolism
Best if: You notice weight creeping up with age Walking combined with toning fuels calorie burn and fortifies bones. After 30, women lose about 5 pounds of muscle a decade, causing them to burn about 70 fewer calories a day–enough to add 7 pounds of fat a year. Ensure Success Don’t baby yourself Research shows midlife exercisers are no more injury prone than college-age women–in fact, they may naturally progress more quickly. Maintain a moderate to brisk pace for these workouts. Add impact Short bursts of skipping or jumping strengthen bones, lowering your risk of osteoporosis.
Workout at a Glance
Sit on low wall or back of bench, hands next to hips. Slide butt just off wall, knees over ankles. Bend elbows back to 90degrees, lowering butt toward ground. Hold for 1 count; straighten arms, lifting back to start. Do 10to 12 reps. Make it harder Extend right leg to do one-legged dips. Switch legs halfway through.
Stand with feet together, hands on hips. Step left leg 2 to 3 feet out to side, bend left knee and lower, keeping left knee over ankle and right leg straight. Stand back up, tap left foot in starting position, then lunge again. Do 10 to 12 reps with each leg. Make it harder Don’t tap foot as you stand. Instead balance on opposite leg between lunges. Place hands at chest level against a tree or wall; walk feet back until arms are fully extended. Bend elbows and bring chest toward tree, keeping body in line from head to heels. Straighten arms, returning to start. Do 8 to 12 reps. Make it harder After bending elbows, hold for 10 seconds before pressing back to start. Stand with weight on Right foot, left toes lightly resting on ground. (Hold on to a wall or back of a bench for balance if needed.) Bend right knee and hips to sit back, as though lowering halfway into a chair. Pause; straighten to stand. Do 10 to 12 reps with each leg. Make it harder Sit lower–up to 90 degrees, and raise left foot off ground.
Just like when you were a kid. Do it for 15 to 30 seconds. If you are indoors or have limited space, skip or jump in place; if your joints are especially sensitive, simply lift up onto toes without leaving the ground. Make it harder Do 2 or 3 skipping intervals, leaping as high as you can (don’t do this on a treadmill).
3. Shape up fast
The workout: Speed bursts boost fitness and slim you down quickly. An active past means you can build intensity quicker than a novice, and intervals (short bouts of fast walking) are the easiest way to do that. Ensure Success Ease in and out Begin each workout with 3 to 5 minutes at an easy stroll to prep your muscles and reduce your risk of injury. Slow it down for the last 3 minutes. Take smaller steps You’ll move faster than if you take longer strides. Bend your arms You’ll pump them faster, helping you to cover more ground and burn up to 15% more calories. BASIC WORKOUT 1 (30 minutes) 10 min Moderate walk (4-5)* 10 min Brisk walk (6-7)* 10 min Moderate walk INTERVAL ROUTINE 1 (25 minutes) 10 min Moderate walk 4 sets alternating 30 sec Power walk (7-8)* with 2 min Brisk walk 5 min Moderate walk BASIC WORKOUT 2 (35 minutes) 10 min Moderate walk 15 min Brisk walk 10 min Moderate walk INTERVAL ROUTINE 2(30 minutes) 10 min Moderate walk 5 sets alternating 60 sec Power walk with 2 min Brisk walk 5 min Moderate walk *On a scale of 1 to 10 where 1 is strolling and 10 is sprinting as fast as you can. Loosen up! For a feel-good finish, stretch after you walk. Go to prevention.com/stretch for safe and effective stretching moves.
