Watch your walk!

Walk your way to Toned thighs:

  •      Decide on the routes you are going to walk. You need to map out a selection of 1½, 2, 2½ and 3-mile courses. To quickly work out suitable routes, go to mapmywalk.com. Key in your proposed walk on a map of your local area and the site will ­calculate the distance for you.
  •      Alternatively, first drive or walk around your ­proposed route and use your car’s mileometer, or — if you’re on foot — a pedometer to ­measure ­distance. Include hills and inclines in your workout when you can for their extra fitness and toning benefits.
  •      Set aside at least 45 minutes (ideally an hour) every day for your Walk Off, but do remember you must include a rest day each week (I recommend Mondays). You can walk to work, pop out at lunchtime for a brisk stroll — whatever suits. Walking on a treadmill counts, too.
  •      Always walk in a pair of good-quality walking or running shoes that leave plenty of room for your toes.
  •      Walk at the pace that is right for you. If you’re already pretty fit, alternate jogging and walking to boost your routine.
  •      Stretch your muscles thoroughly before and after exercising.


Do it right!

  • Posture is important. Keep your shoulders back and your chin held high — look straight ahead.
  • Walk naturally, but faster than you typically do, allowing your arms to swing.
  • This is not a casual amble around the shops, so step up your pace ­several notches. Lengthening your stride will tone your inner and outer thighs more efficiently.
  • If your legs become stiff during your walk or you become short of breath, slow down.
  • If you become dizzy, stop immediately and regain your equilibrium. If you haven’t exercised in a while, you may struggle at first, but don’t give up.
  • Just take things steady until you build up enough strength and ­stamina to up your pace a little.

 

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