Week 3 - lose weight and keep it off forever
Join our 28-day walking plan to get fit and transform your shape
Click here to find out more about the walking plan - read before you start
By now you'll be walking faster and pushing your body harder, so get into the habit of doing some stretches after each walk.
Your goal: to walk for 30min on at least six days and increase your walking time to 45min on at least three of these days. Aim to be doing the majority of your walks at a brisker pace
Day 15 Pay attention to your technique - especially once you start walking faster. Make sure you're not leaning forward, which will affect your posture and put stress on your joints, and don't make your stride too long. A greater number of small steps will help you move forward faster than fewer longer ones.
Day 16 Add some intervals to today's walk - walk for five minutes at your normal pace, then speed up to your fastest pace for three minutes before dropping back. Repeat twice during the walk.
Day 17 Feel those endorphins flooding through your body. Studies have shown that walking is as effective as antidepressants in combating mild depression.
Day 18 Have a rest day and do another activity, like swimming, dancing or yoga.
Day 19 If you're aiming to lose weight, just 15 minutes of walking has been shown to reduce chocolate cravings. Scientists at Exeter University
think that walking affects brain chemicals that help regulate your mood and food cravings.
Day 20 Do an interval walk again today. Walk for five minutes at your normal pace and speed up for three minutes, before going back down again. Repeat three times during the walk.
Day 21 Walk with the family - find a fun, short walk round a local country park or the grounds of a stately home.
Click here to find out more about the walking plan - read before you start
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