Time to MOVE!
Whatever your fitness level, we have a walking plan for you. Commit to one of these routines for 28 days and experience a lighter, healthier, happier you.
GETTING STARTED Best if...
You’re more than 12kg overweight. Mini sessions build up gradually, burning more kilojoules as you progress, while keeping joints pain-free. Every kilo you drop takes 2 kilos 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 one, but they feel more manageable, helping you stick to your routine. Choose softer surfaces. In low-traffic areas, opt for the road rather than the footpath. Concrete is 10 times harder than asphalt, delivering the most shock to your legs. A smooth dirt path is your best bet, while treadmills and rubber tracks are also forgiving. Use good form, by squeezing your butt with every step to help reduce bouncing and jarring. Don’t focus on speed yet – keep a comfortable pace throughout these workouts.
MAXIMISE YOUR METABOLISM Best if...
You notice weight creeping up with age. Walking, combined with toning, fuels kilojoule burn and fortifies bones. After age 30, women lose about 2.5kg of muscle a decade, causing them to burn about 290 fewer kilojoules a day – enough to add 3kg of fat a year.
ENSURE SUCCESS
Don’t baby yourself. Studies show midlife exercisers are no more injury prone than younger women. In fact, they may naturally progress more quickly. Maintain a moderate to brisk pace for these workouts. Then add impact. Short bursts of skipping or jumping strengthen bones, lowering your risk of osteoporosis.
SHAPE UP FAST Best if...
You used to be active but have been off the wagon for several months. Speed bursts boost fitness and also slim you down quickly. An active past means that 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. Aim to take smaller steps – you’ll move faster than if you take longer strides. And bend your arms, so you can pump them faster, helping you to cover more ground and burn up to 15 per cent more kilojoules.