No Time to Work Out? Walk It Off!

Last week we told you how to sneak exercise into your life by walking whenever and wherever you can. This week, we're going to help you turn walking into a full-fledged exercise program.

Walking is a smart way to exercise because it's easy to do and kind to your joints and doesn't require a lot of fancy equipment. It's also an incredibly versatile workout. In fact, there are four levels of walking to choose from when building your workout plan:

Lifestyle Walking: Casual walking when you stroll through the park or mall
Fitness Walking: Treadmill or a brisk walk through the neighborhood
High-Energy Walk: Race walking at a lightning-quick pace
Walk/Run: Alternating running and walking intervals to spike intensity

Which level of walking is right for you?
It depends on your fitness level, your ability and your preferences. Most people will do a combination of Lifestyle and Fitness walking; those who are interested in serious weight loss or have a need for speed will sprinkle High-Energy walking and Walk/Run into their routines. To help layout your walking plan, focus on F.I.T.:

Frequency: Number of times per week you decide to walk. Ideally, 3-5 times a week will lead you down the path to your goal.
Intensity: The number of times you walk per week may be dictated by your exercise intensity, or how hard you walk. In general, Lifestyle walkers should walk more frequently because they aren't pushing very hard. Fitness, High-Energy and Walk/Run walkers can get by with fewer workouts because they operate at a higher intensity.

If you plan on mixing and matching intensities, here's a suggestion: Lifestyle Walk 1 time a week; Fitness Walk 1-2 time a week; High-Energy Walk 1 time a week; and Walk/Run 1 time a week. As you become accustomed to Level 3 and 4 walks, you may include more of those walks and fewer of the Level 1 and 2 walks.
Time: For many of us, this is the most challenging component of any workout program. Where do you find 30-60 minutes, 3-5 days a week? Try mixing up your time intervals. On your high-intensity days do 20-35 minutes; on low-intensity days do 45-60 minutes. Or "accumulate" walks throughout the day. Doing three 10-minute walks gives you nearly the same health benefits and calorie burn as doing one 30-minute walk.

Try to vary every aspect of F.I.T. On great weeks you may walk five days with high intensity and long duration. On bad weeks you may walk three days, with low intensity and short duration. The best tip we can give you is to find what works for you and stick with it.

Post your questions and comments on the Fit by Friday message board.