Ramp Up
By February 26



Getting off your butt can be overwhelming if you’re not used to moving around. How do you know what you can handle? What moves should you do? Where do you even begin?

Starting with something basic is usually the best idea. Taking a walk is a great way to get moving because you can control how much energy you use.

Try this routine:

• See if you can walk 10 minutes a day for a week. If you struggle on day one, stop when you get burned out and try for longer the next day. Aim to reach 10 minutes by the end of the week.
• Add a minute the next week, and keep walking for 11 minutes every day until you feel comfortable. Bring your iPod, dog, or a friend if you‘re into multi-tasking.
• Gradually increase your walks by an additional minute per day, each week, as you feel ready for more.
• If you need a change of pace (literally) try walking faster. You can always slow down if you start getting winded. Doing “intervals” is a great way to build stamina and work up to longer walks. What are intervals? It’s when you go faster for a short period, and then recover at an easier pace, and then repeat. You can do intervals for a fixed amount of time (1 minute or more), a number of steps (30 steps or more), or walk faster during a faster tempo song, and recover during a slower one.

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