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A 21-Day Walking Plan For a Better Shape

By Gabriela | Health & Fitness

Jun 11
A 21-Day Walking Plan For a Better Shape

What we eat is very important for our health and wellbeing. The foods we eat and the beverages we drink affect our body, energy levels, mood, and pretty much all the processes happening in our bodies.

That includes digestion, metabolism, and ultimately weight loss.

In fact, it is said that consuming the right foods stimulates around 80 percent of weight loss, whereas physical activity stimulates around 20 percent. When it comes to physical activity, walking is one of the best options for strengthening the muscles, getting in shape, and improving mood and overall health.

According to the editor-at-large of Men’s Fitness magazine, Joel Snape, walking comes with a few key advantages in comparison to more calorie-intensive and sweaty commuter option such as running or cycling.

Key Advantages of Walking

It helps increase blood flow and it’s easy on the joints being low-intensity. Also, it helps relieve stress by increasing the heart rate without sending it thudding through our chest. According to one study, lunchtime walks induced relaxation and enthusiasm at work. Running, on the other hand, increases the production of cortisol, the stress hormone.

Maybe the best part of this low-intensity activity is that it’s easy. We don’t have to get our shoes out the night before, we don’t have to sweat and repel everyone around us, and we don’t have to mentally prepare for it.

There are just a few reasons why walking is good for us. It improves mood, strengthens the muscles and bones, maintains healthy body weight, calibrate our balance and orientation, and reduces our risk of many health conditions, like heart disease, high blood pressure, and type 2 diabetes.

Walking Plan for 21 Days

Here’s a walking plan for 21 days that will help anyone get a leaner body.

1st Day – Walk for ten minutes with a slow but consistent tempo.

2nd Day – Walk for 12 minutes with a slow but consistent tempo.

3rd Day – Increase the time to 15 minutes with a slow but consistent tempo.

4th Day – Walk for 9 minutes in the morning, and 9 more in the evening (18 minutes total).

5th Day – Walk for 10 minutes in the morning with a slow but consistent tempo, and 10 more in the evening (20 minutes total).

6th Day – Walk for 11 minutes in the morning with a slow but consistent tempo, and 11 more in the evening (22 minutes total).

7th Day – Walk for 13 minutes in the morning with a slow but consistent tempo, and 12 more in the evening (25 minutes total).

Week 2 – Increase the Pace to Moderate

8th Day – Walk for 2 minutes slow, followed by a 10-minute fast walk, and 2 minutes slow walking to calm down (14 minutes total.)

9th Day – Increase to 16-minute walk at a moderate pace.

10th Day – Walk 3 minutes slow, 12 minutes fast, and 3 minutes slow (18 minutes total.)

11th Day – Walk for 20 minutes at a moderate pace.

12th Day – Walk for 4 minutes slow, 14 minutes fast, and 4 more minutes slow (22 minutes total).

13th Day – 24-minute walk at a moderate pace.

14th Day – Walk for 5 minutes slow, followed by a 16-minute fast walk, and 5-minute slow walk.

Week 3 – Time to Increase Elevation

15th Day – Walk up and down stairs for 15 minutes, or just walk while increasing the elevation

16th Day – 25-minute walk at a moderate pace

17th Day – Walk up and down stairs or replace with walking while increasing elevation for 27 minutes.

18th Day – Walk up and down stairs or replace with walking at a moderate pace for 27 minutes.

19th Day – Walk up and down stairs or replace with a 27-minute walk, followed by a 3-minute slow walk to calm down.

20th Day – A 30-minute walk at a moderate pace.

21st Day – A 25-minute fast walk, followed by 8 minutes of slow walking.

Don’t forget that walking is one of the best medicines ever, as said by the great Hippocrates.

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