8 Reasons to Make Walking a Holiday Tradition There are lots of reasons to be thankful this time of the year; unfortunately, for many, stress often overshadows gratitude. Whether it’s traffic jams, COVID concerns, hours of cooking and cleaning, family conflicts, or guilt over too much indulging that’s creating stress for you, an after-dinner stroll–either solo or with family or friends–can help in a variety of ways. Here’s how! Eat less dessert. Sneak a walk in between dinner and dessert to curb a sweet tooth. Even self-proclaimed chocoholics were better able to control their cravings after a ..read more

Yes, you can walk a half marathon! These plans will have you ready for the Nov 7th Delaware & Lehigh Heritage Half Marathon–one of the MOST walker-friendly events in the country! (But you can use them for any half marathon that you’d like to do.) For six years now, the D&L Half has been encouraging and welcoming walkers–of all levels–to race along with runners and experience the thrill of crossing the finish line of a half marathon! The D&L Half has a 4.5 hour time limit (that’s a 20-minute mile pace), and there will be pace groups for walkers. Whether you’re simply looking to fini ..read more

10 tips to make walking easier when temperatures rise Summer can be the best and worst of times for walkers. Here’s how to stay cool and safe this summer. HotWeatherWalking This advice works for everyone even if you don’t have diabetes. Originally published in Diabetes Focus, summer 2014 Reprinted with permission ..read more

Taking your walks vertical is a quick way to boost the intensity With temps in the upper 50s and the sun shining brightly, I couldn’t wait to get out for a nice long walk. I was going to take advantage of the good weather (forecast for the next few days doesn’t look so good) to do a kick-butt walking workout! The past few days my walks had been more moderate. While all walking is good for you, there are added benefits to alternating leisurely to brisk walks with more vigorous ones. Your heart and lungs becomes more fit so everything you do feels easier. You burn more calories to boost weight l ..read more

You’ll save time and speed up results! To do intervals, you simply walk as fast as you can for short periods of time and then recover for slightly longer intervals at your normal speed. Here’s a 4-week plan that I created to get you started! 4-week interval walking plan This plan works for everyone even if you don’t have diabetes. Originally published in Diabetes Focus, spring 2014 Reprinted with permission ..read more

There are lots of reasons to pick up your walking pace! Burn more calories. Finish your workout sooner. Get more health benefits. Walk a 5K (or any other distance) faster. Set a personal best! Here are three tips that will get you walking faster. Power Walking in Atlanta in 2014! Stand tall. A hunched posture makes it harder to breathe and inhibits leg swing. Imagine a wire attached to the crown of your head, and it is gently pulling you upward. Aim to increase the distance between your rib cage and your hip bones, lifting out of the pelvis so you can take deeper breaths for more energy, and y ..read more

I’m often asked when is the best time of the day to walk or work out. There is research showing that AM exercisers are more likely to stick with an exercise program compared to people who exercise at other times of the day. Not surprising when you consider that there are fewer distractions at that time of the day to derail your best intentions. But what if you are NOT a morning person? I’m not a morning person. In fact, I’m a full-fledged night owl. I find that I am more productive and do some of my best work between 10pm and 2am. It’s hard for me to get to bed before midnight. So to walk befo ..read more

“There is no bad weather, only bad clothing.” Not sure who said it, but I mostly agree. (There are a few days a year when it’s best to stay indoors.) Wearing the right clothes really does make a difference. Even in miserable conditions, you’ll feel more comfortable and enjoy your walk more if you’re dressed properly. Nor snow…would stop me! For cold weather walking, layering is key. This allows you to remove layers as you warm up and replace them as you cool down at the end of your walk. The goal is to stay dry by wicking sweat away from your skin to avoid becoming chilled. To do that, follow ..read more

I used to teach high-impact aerobics classes and run. But when I participated in an amazing breast cancer walk, I discovered the power of walking. I’m proud to be a part of PROfiles, a campaign by the American Council on Exercise to inspire people to live healthy lives. Check out my story and others. I hope they will motivate you to be more active–and I’d love to hear what inspires you to exercise. ACE PROfiles: Michele Stanten ..read more

Need some inspiration to get out the door? Here it is! You’ll be racing to the door after checking out the wide range of benefits—beyond the usual health-boosting, disease-fighting ones—that walking has to offer. Curb cravings. Got chocolate on your brain? Got an urge for something sweet? Do you reach for sugary snacks when you’re stressed? Take a 15-minute walk. Several studies show that walking can short-circuit these desires. Temper bad genes. Walking briskly for about an hour a day can inhibit obesity-promoting genes. So even if your Mom and Dad were overweight, you are not destined to fo ..read more