Ozark Christian Living

Family Life & Homemaker's Guide

12 Week

Walking Program

Let us set aside the weight and inches that so easily beset us and drains our energy!

Fresh FruitJuly Health Habit:   Research shows that eating fresh fruit is extremely beneficial for increasing overall health and promoting weight loss.  This is much more easily done through the summer months when fresh fruit is readily available.  Researchers recommend eating fresh fruit by itself and then waiting for at least 1 hour before consuming other types of food.  Eating fruit with other proteins, dairy, or complex carbohydrates slows down the digestion and will cause bloating.  Fresh fruit is key because of the vitamins and enzymes are lost when processed for freezing.  Fresh fruit is packed with fiber and nutrients which not only promotes a healthy digestive tract, but also promotes healthy skin, nails and hair.  And as always, don't forget to drink plenty of water.

Begin by recording your weight, measurements, and body mass index.  Click Stats for a form that can be used for this, with helpful charts at the bottom to see where you are at.  We will also record statistics at the end of weeks four, eight, and twelve.  This program starts out easy then quickly accelerates to a faster pace and frequency.  Remember these are just helpful guidelines.  Please consult your physician for what is right for you.

Ground Rules

  • Wear good walking shoes.   Read about Which shoes are best for walking.
  • Before jumping right into a walking routing read about How to Walk.
  • Drink  at least 8 ounces of water before, during, and after walking to keep your muscles hydrated.
  • Weigh at the beginning of each week, and record a + or - pounds. 
  • Walk alone, with a friend, as a group, with your kids;  just remember to keep up the pace for the assigned time and then slow down.
  • Walk outside (the days are getting longer and the temperatures warmer) or inside on a treadmill, with a walking video, it all counts.
  • Cool down your muscles with stretching exercises after walking.
  • No excuses and no whining, if you messed up, just jump back in.