Like it or not, you’ve gotta move.

Not only is moving important to your heart and lungs, it’s key to your weight-loss initiative. And don’t overlook the benefits to your mind and muscle development, regardless of your age.

So let’s just get used to the idea and start moving. If you’ve been sedentary for a while, then this post is for YOU!

Before you start any exercise or walking regimen, make sure to consult with your doctor.

Okay, so now you’re ready but what should you do and how should you start? I’m going to suggest that you start with walking, and that you start slow but stay consistent. Give yourself 3 to 4 weeks, with at least 4 to 5 days per week. Just walking. We’ll call this Phase 1.

This is not a race or a competition. The intent is to begin conditioning your body; mainly your legs, but also your heart and lungs. And your choice to begin (and continue) is the start of a new healthy habit. So you need to condition that “time” into your daily routine.

Here’s my philosophy: If you want to improve your health & wellness, which may include losing weight, then you need to incorporate some healthy lifestyle changes with regular exercise and good nutrition. This takes time so you need to have a little patience. But please don’t confuse patience with excuses blow off workouts or to slip back to your old ways.

“You need patience to allow your habits & results to materialize while you take action on your exercise & nutrition goals, one day at a time.”

For the first week just get out and walk, without any goals or expectations. Keep track of your walking time but don’t worry about your speed or step count yet. Your goal for this first week is to get moving – every day. Just get moving!

For the second week you can begin to set some targets. Either walking time or step count. For example: If you walked for 15 or 20 minutes per day last week, kick it up to 25 or 30 minutes in week 2. There are plenty of free smartphone app’s for tracking your steps, so find one that you like. If you don’t have a smartphone, just go based on walking time or buy an old-style pedometer.

For week 3 and 4, continue to increase your walking time or step count, and your intensity. This consistency is starting to build some healthy long-term habits and disciplines. And after a few weeks you will probably start to feel better and gain some extra energy.

But don’t expect any major weight-loss results yet. This will happen soon enough in another month or so when you kick your calorie burn into a higher gear with cardio & strength training, and cleaner eating habits. Remember, patience.

If you want to listen to music (or a good book or podcast) during your walk, bring headphones. I find that walking is a great time to just think. But it can also help you clarify your thoughts or find solutions to problems. You will quickly find what works best for you.

Now it’s time to step away from the computer, lace up, and get walkin’.

“If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.”  ~ Jim Rohn

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