Make a commitment
It's easier to achieve your fitness goals when you're part of a group of people who are all working toward the same goals. The group provides encouragement and motivation. We invite you to join our virtual group of walkers. We don't get together to walk, but we do walk and report in to let the rest of the group know how we're doing. You can sign up to join the group here.

Why Walk?

• Burns almost as many calories as jogging
• Eases back pain
• Slims your waist
• Reduces heart attack risk
• Slows down osteoporosis bone loss

Your pedometer may come with a walking guide to give you specific instructions on it’s use, as well as specific walking programs that you can choose from. Please read it thoroughly and choose the one that is best for you.Start-Program your pedometer based on the instructions provided.1st Day-Go through what would be a normal day for you. The purpose of this is to gauge your normal walking level without extra emphasis being placed on increasing it. (The New Beginnings President tried this and found that because the nature of her job is very sedentary, that without extra emphasis on walking she only went 2450 steps per day. Her car is in the garage at her home, at work she parks in her assigned space in the parking garage and the majority of her day is spent working on the computer or the phone at her desk. She will need to focus to get 10000 steps per day, it will not just happen.)

If you are unable to increase your walking from the current level you are at for medical reasons please do not do more than what is medically safe for you. New Beginnings Holistic Fitness Ministries, Inc. encourages all participants to Always consult a physician before starting any physical fitness program. Daily-At the end of each day the number of steps taken will be displayed on your pedometer. Chart this number in your walking journal (click here to download the journal in Excel spreadsheet format).. If you did not reach 10000 steps that day, don’t worry about it or beat yourself up. Continue to work to add additional steps daily.

Each morning reset your pedometer and start walking. Remember if your job is a sedentary one you will need to make an extra effort to reach your steps goal. Try taking the stairs instead of the elevator. Try parking farther away at the mall or grocery store and take the cart back instead of leaving it in your parking space. Remember the goal is to take more steps. Walk at lunch instead of sitting in the break room chatting. Instead of socializing over dinner or on the phone get your friends to talk while you walk.
 
Program Options-

*Beginner - This maybe the recommended program for those that are inactive, overweight or dealing with medical challenges. Please consult your physician prior to beginning this or any exercise program. Start with:

Intermediate -This maybe the recommended program for you if your doctor has said that you are physically fit and have been participating in a regular exercise program. Start with:

Advanced-This maybe the program recommended for you if you are in excellent shape, and have a regular walking routine. Start with:

 *Listen to your body. If the program is too strenuous or does not seem to give you the workout that you need, adjust as appropriate. (Warm up is important because it gets your muscles ready for the exercise. Warm up includes stretching and beginning to walk slowly for the 1st 5 minutes. Cool down does just the opposite. It cools the muscles down after the exercise. You should slow down your walking and stretch during this time. Warm up and cool down decrease the risk of cramping and reduce muscle soreness.)Your Success will depend on:

Setting specific goals. Making a time commitment (success never just happens)

Do’s and Don’ts

• Do... See a doctor - Talk to your doctor before beginning an exercise program and get a full physical.
• Do... Drink water - Extremely important on hot and humid days, drink before, during and after your walk.
  
• Do... Eat well - Avoid junk food and all products with high fat and cholesterol. Eat three moderately sized meals a day.
  
• Do... Choose a smooth level surface - This will result in less fatigue and fewer injuries.
  
  
• Don't... Continue walking if you have chest pains, are overly tired, dizzy, feel pain or experience shortness of breath or can't hold a conversation with someone. Stop walking and immediately see a doctor.
  
• Don't... Walk right after or before meals. Walking 2 hours after a meal and waiting 20 minutes after your walk to eat should be sufficient.
  
• Don't... Walk outdoors if it is extremely cold, hot or humid. Try an inside track or mall instead.
  
• Don't... Walk on ice or walk during a lightning storm. Head for cover. (But not under a tree.)If you are attempting to lose weight while participating in this walking exercise program we encourage you to:

Take a before picture. This is a constant reminder of where you started.Begin eating 5-6 small balanced meals per dayIncrease your water intake.Recruit an accountability partner.

Let us know how you are doing and what is working for you and what is not. We also want to share in your successes this year. We believe that 2008 is the year of New Beginnings, physically, spiritually, emotionally and relationally. Write to us on the Physical Fitness Blog.Get Walking and Chart your progress!