Ozark Christian Living

Family Life & Homemaker's Guide

Week Three

Walking Program

Hast thou found honey?  Eat so much as is sufficient for thee, lest thou be filled therewith and vomit it.  Proverbs  25:16

How was week two?  Summer has arrived and everything is in full bloom!  We've added more distance this week.  For a little variety, add interval walking.  

Walk 5 times this week:

  • Day One:  Walk 1.5 miles.
  • Day Two:  Walk 1.5 miles.
  • Day Three:  Walk 1.5 miles.
  • Day Four:  Walk 1.5 miles.
  • Day Five:  Walk 1.5 miles.

Ideas for interval walking: Beginner

  • Walk at an easy pace for 5-7 minutes to warm up.
  • Walk at brisk pace for 30 seconds.
  • Return to moderate pace for 2 minutes.
  • Repeat the above until the last 5-10 minutes.
  • Walk last 5-10 minutes slowing the pace down gradually to cool down and bring your heart rate back down to normal.

Ideas for interval walking: Intermediate

  • Walk at an easy pace for 5-7 minutes to warm up.
  • Walk at brisk pace for 3 minutes.
  • Return to moderate pace for 2 minutes.
  • Repeat the above until the last 5-10 minutes.
  • Walk last 5-10 minutes slowing the pace down gradually to cool down and bring your heart rate back down to normal.

Ideas for interval walking: Advanced

  • Walk at an easy pace for 5-7 minutes to warm up.
  • Jog for 2 minutes.
  • Return to moderate pace for 3 minutes.
  • Repeat the above until the last 5-10 minutes.
  • Walk last 5-10 minutes slowing the pace down gradually to cool down and bring your heart rate back down to normal.

 

Fitness Tip:  Proper posture and proper breathing work together when walking.  Oxygen feeds muscles, giving energy needed for a productive aerobic heart rate.   Poor posture obstructs the flow of oxygen through your body, resulting in a less productive workout.  The message again this week is to practice proper posture.

Weight Loss Tip:  Plan ahead what you will eat at each meal.  If you eat more than planned, add an additional 15 minutes of activity that day.  Pick something you enjoy like working out in your yard or garden or playing with the kids outside.

Devotional:   Ephesians 5:18-20 and Colossians 3:16-17.  More thoughts on my prayer walking routine:

  • Praise GOD for who HE is:  Using the letters A to Z, praise HIM for HIS Character and Attributes.During the brisk walking or jogging portions of interval walking:
    • Sing scripture songs and favorite hymns during the brisk walking or jogging portions of interval walking.
  • During moderate and slower pace walking:
    • Pray for family (husband, children, parents, unsaved relatives).
    • Pray for Pastor, his wife, and family.
    • Pray for the needs of the ministry and it's leaders.
    • Pray for missionary of the week.