30-Day Walking Planner

By Carol Krucoff

Get fit, slim down, boost your energy - and more

If there's a single "perfect exercise," it's walking, says Susan Johnson, EdD, who has helped thousands of people walk their way to good health as director of education for The Cooper Institute in Dallas and author of their Walking Handbook.

"Walking is easy, convenient, and inexpensive-all you need is a good pair of shoes," she notes. "Nearly anybody can do it at any skill level-from Grandma to the kids. You can do it almost anywhere, anytime. Plus, it has the lowest dropout rate and injury rate of all exercise programs."

And for you exercise dropouts, it doesn't take much. "Just 30 minutes a day can reduce your risk of dying prematurely and of developing numerous chronic diseases," says Dr. Johnson. "And it will help control your weight, build and maintain healthy bones, muscles, and joints, reduce your risk of falls, and boost your mood."

So step out on the right foot with this 30-day plan to walk your way to health. Try a tip a day to build walking into your life.

Prevention’s 30 Perfect Steps in 30 Days

1. Make the commitment. Sign and post this contract in a prominent place: I,                              , have decided to begin a walking program and stick with it!

2. Buy shoes! Get a pair of comfortable walking shoes, being sure to allow 1/2 inch (or the width of your index finger) between the end of your longest toe and the end of the shoe.

3. Adopt a "bottoms-up" mentality. Always look for ways to add steps into your day. Use the bathroom on another floor, and climb stairs to get there. Recharge a sluggish brain by going on a quick "walk-about" during a work break.

4. Build some extra hoof time into your day. Park in the farthest lot, or get off your bus or train a stop early, and walk the rest of the way.

5. Buddy up. Enlist a friend or family member to walk with you, and start out slowly-with as little as 5 minutes daily. Add 5 more minutes each week.

6. Check foot form. Be sure you land on your heel, roll your foot from heel to toe, then push off forcefully with your toes.

7. Reward yourself for a week of walking with a relaxing footbath and massage. Some of our favorites are The Natural Bath Shop's spearmint foot soak and foot lotion and Dr. Scholl's Pedicure Essentials Foot Bath Salts and Peppermint Foot & Leg Lotion.

8. Start at the end. Reverse your usual walking route, beginning where you usually end.

9. Shop aerobically. Walk a brisk lap or two around the market or mall before beginning to shop.

10. Talk yourself into it. Have a daily, positive walking affirmation to repeat to yourself, such as "Walking makes me look and feel great" or "Walking helps me think creatively."

11. Turn downtime into uptime. Take a 2-minute walk during TV commercials, while your computer is booting up, or when waiting for the copy machine. Fifteen 2-minute walks per day add up to fulfill the surgeon general's exercise prescription!