The best way to start your day - Getting in shape fast!

Did you know that an excess of only 100 calories a day can cause a 10-pound weight gain in a year? And those extra 100 calories can be burned up by a 20 to 30 minute brisk daily walk?

A good walking workout is a matter of stepping up your pace, increasing your distance and walking more often. Here are some tips to help you get the most out of walking:

* Move at a steady clip, brisk enough to make your heart beat faster and cause you to breathe more deeply.
* Hold your head erect, back straight and abdomen flat. Toes should point straight ahead and arms swing at your sides.
* Land on your heel and roll forward to drive off the ball of your foot. Walking only on the ball of the foot or walking flat-footed may cause soreness.
* Take long, easy strides, but don't strain. When walking up hills rapidly, lean forward slightly.
* Breathe deeply, with your mouth open if that's more comfortable.


Choose a comfortable time of day to get in your exercise, not too soon after eating and when the temperature is comfortable, if you can. Many people find it more enjoyable to exercise with others. Many health enthusiasts swear by their early morning walk or run.

The early morning air is refreshing and you'll be sure to enjoy the quiet time before your day kicks in to high gear!

Stop if you find yourself panting or feeling nauseous, if your breathing does not return to normal within ten minutes after exercising or if your sleeping is affected. If you feel uncomfortable - slow it down a little. Take your time. Your body is rebuilding. Physical fitness does not happen overnight. Stick with it and You will start seeing results very quickly!

Once you feel comfortable doing 3 one-mile walks on alternate days, continue one-mile walks but increase the frequency to 5,6,7 or more walks weekly. It won't take long before you get hooked on the pleasure of your daily walk. Be a little selfish - make some time for your daily walk. Soon you'll find yourself feeling better and looking better! You'll be on the road to getting in shape fast!