Week 2 - lose weight and keep it off forever
Join in with our great walking plan to tone up and slim down – week 2
Click here to find out more about the walking plan - read before you start
You'll be amazed at how quickly your fitness builds. Even by week two you'll find you're walking further than you did in week one.
Your goal: to continue to walk for 30min on at least five days and increase your time by 10min on at least three of those days
Day 8 If walking alone suits you, stick with it - but if your enthusiasm is flagging, look for a walking buddy with roughly the same schedule
and level of fitness. If you're struggling to find someone, check out www.go4awalk.com, where you may be able to find a buddy locally.
Day 9 Add an interval where you increase your pace for a few minutes. From your normal walking pace, speed up a notch for two minutes, then drop back to your normal rate.
Day 10 Variety will keep you motivated. Don't just stick with one route - have several and alternate between them. To find new places to walk,
explore in the car or check out Walking For Health's walk finder at www.whi.org.uk/walkfinder; 0300 060 2287.
Day 11 Take a rest from walking and try another activity, such as swimming, dancing or yoga.
Day 12 Keep a spring in your step by listening to upbeat music while you walk. Researchers at Ohio State University found it helps you walk further and boosts your brain power into the bargain.
Day 13 Repeat what you did on day nine, but try adding two intervals to
your walk today.
Day 14 Take a rest if you need it or go for a walk with the rest of the family.
Click here to find out more about the walking plan - read before you start
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