You’re halfway through the program already – AMAZING WORK!
This is a much deserved Rest Week, with less walking time so that your body can recover from all this new activity. Make sure your hold yourself back from doing more, and keep that rhythm to a comfortable talking pace! Remember, at the end of 8 weeks you will be well on your way to establishing walking as part of your life every day. You will be walking comfortably for 20 minutes every day, 5 times per week!
“A journey of a thousand miles begins with a single step.” Small steps at that! “10 or 15 minutes of walking” does not sound like much walking, but remember it’s 10 or 15 minutes more than you were doing before you started the program – that’s fantastic! Both your body and mind have to adapt to an exercise program in a gradual comfortable way, such that you hardly notice the changes. You will still have four walking sessions to complete this week, which will build to 6 sessions per week over the course of the program. Remember, this is meant to be a walking program that fits into your lifestyle. It doesn’t take long, so should be easily incorporated into your day; over your lunch break at work, before dinner….and yes – holiday shopping at the mall counts!
Stay With It! What’s most important is that you are following through with a commitment to yourself. You decided you’d like to be more active, and you have already made the necessary changes in your lifestyle so that walking is included in your day. The "Walk This Way" program is carefully put together, with gradual progressions and recoveries so that you will enjoy success both physically and mentally.
Take it Easy on your Joints! The body needs a break from continual pounding on the hard surface. If you haven’t already done so, find a nice soft forest trail or park to give your legs a break from the pavement or asphalt. Search out the beauty in your neighbourhood!
Keep that record of success going. Write down those minutes of completed walking after each session. Record how you feel, circumstances in your life, and any discomforts you may experience, remembering the “personal discomfort scale” suggested last week. Make yourself accountable!