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Week 1: You learned to stretch.
Week 2: You learned about the right walking form.
Week 3: You learned about shoes and gear.
You learned abdominal and upper body exercises.
Week 4: You learned to measure your heart rate and do walking workouts.

Week 5 - Walking with Others
Week 6 - Walking Events

Week 7 - Injuries

Week 8 - Weather Walking

Day 57 - Walk and Live Longer

Studies have shown that walkers live longer - and are healthier in old age. In addition to adding years to your life, it also protects against osteoporosis and boosts thinking ability

Today's Walk:

45-80 minute walk in the fat-burning zone at 60-70% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 58 - Walking reduces Breast Cancer

A large study has shown a 20% reduction in risk of breast cancer by brisk walking 7 hours or more a week. Walking is also associated with reduced risk for colon cancer.

Today's Walk:

45-75 minute walk in the healthy heart zone 50-60% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 59 - Walk for Your Heart

The New England Journal of Medicine reported a 1999 study that shows 3 hours of brisk walking a week reduced heart disease risk by 35-40% in women. Other studies also say that walking at a moderate pace can keep the heart healthy.

Today's Walk:

40-80 minute walk in the fat-burning zone at 60-70% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 60 - Walking and Mood

Walking and Mood
Many physicians recommend regular exercise such as walking to help relieve bouts of stress or depression. Exercise releases endorphins in the brain - the brain's own "happy drugs."

Today's Walk:

40-80 minute walk in the healthy heart zone 50-60% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 61 - Walking and Diabetes

Walking and Diabetes
One hour of brisk walking a day cuts your Type II diabetes risk by 50% according to the Nurse's Health Study. Many physicians recommend walking and exercise to help diabetics with weight and maintaining their blood sugar levels.

Today's Walk:

40-75 minute walk in the fat-burning zone at 60-70% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 62 - Walking Prevents Impotence
A brisk 2 mile walk each day can reduce men's risk of impotence according to a study published in the August, 2000 issue of Urology.

Today's Walk:

40-80 minute walk in the healthy heart zone 50-60% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 63 - REST DAY

Today's Walk: Rest Day
Are you looking slimmer feeling better? You have done nine weeks of walking time to start enjoying the benefits!

WALK YOUR WAY TO WEEK ONE

MOVE ONTO WEEK TWO!

JOG INTO WEEK THREE!

EXERCISE YOUR WAY TO WEEK FOUR!

Half Way there - Week five

Feeling Great in Week Six

The Inches disappear - Week Seven

Pounds are gone Week Eight

The end is near Week Nine

Success in Week 10 Keeping doing it!