Sure, you may have a walking program in place — maybe you go every day, or even twice a day — and you've probably seen good results. But are you looking for ways to step up the intensity or just avoid getting bored? Here's how to elude the dreaded fitness plateau and make every stride bring you closer to your ultimate fitness goal.
Check your form. Make sure you're standing up straight and pumping your bent arms — doing so will help you move faster and burn 15 percent more calories, says walking coach Lee Scott, creator of the DVD "Simple Secrets for a Great Walking Workout."
Tips: Take smaller steps to move more quickly, squeeze your butt while you're moving to reduce bouncing, and focus on achieving a comfortable pace (one where you're puffing but still able to have a short conversation).
Mix up your routine. Adding short bursts of skipping or jumping, for example, will help strengthen bones. It's also beneficial to get a change of scenery. If you usually walk on a sidewalk, try a dirt trail, a rubber track, or even the road in a low-traffic area (concrete is 10 times harder than asphalt). Also, remember to always ease in and out of workouts with a warm-up and cooldown (three to five minutes of slower walking).
Go beyond your comfort zone. Midlife women are no more prone to injury than college-age women. In addition, they may naturally see benefits from exercise more quickly. To put it another way: Don't baby yourself — let your progress serve as a constant reminder of what you can do!
