Exercise Progression Advice
 

Hi all

I have been walking daily for the last month and a half. I am up to a minimum of 10k steps daily..usually around 12k. I walk for a continuous hour at lunch.

Now I feel that I need to progress but I am not sure how. My exercise time is limited during work days and I already add almost another mile to my average distance on the weekends and days off.

Should I begin to add weight training? Consider running? I had planned to progress to jogging but thought I should try to lose more weight before adding that kind of stress to my knees.

Your thoughts? :?:

Deb

Weight training is great and I highly recommend it.

You can try running but it isn't necessary. I'd recommend looking into high intensity interval training. With walking, you'd basically walk at a good speed but at certain periods, you'd ramp up the speed, then go back to the original speed, then ramp it up. This would occur over a 20-30 minute period (you could have a warm up/cool down walk as part of it to make it 30 minutes). Those ramped up periods could be running.

You could also fit in some squats/walking lunges/pushups as part of your routine as well. You could also take some resistance bands with you and do those at lunch as well.