October rolled around, I was just getting into the swing of building consistency with my workouts but still feeling pretty challenged. As I am prone to injury when I go crazy with exercise, I decided my approach would be very small increases to duration and difficulty over a period of time – giving my body time to become comfortable with those changes before adding more to the program. So my intent became to take a month to develop small changes into habit then work on one or two new small changes the next month and so on and so forth.
1.2 mph starting speed, increased by .2 mph each minute until reaching max speed of 3.0 mph.
Duration: 30-40 minutes
Gave myself the flexibility to go for 40 minutes when I felt like I could do it, and the permission to stop at 30 if I felt like I needed to. I was able to do 40 minutes more often than I thought I would.
Frequency: 3 times per week
Added hand weights while walking. I have small, round, water filled hand weights that are easy to hold while walking. They probably only weigh 1.5 to 2 lbs each. I started with a circuit of 11 different upper body exercises with the weights, doing 10 reps of each exercise. Each time I hit a 10 minute mark I would do a set of these weight exercises (while walking) so I was doing 3 sets of 10 throughout my walk.
Ending weight: 142 lbs
Also in October 2012, I turned 40 (gasp!) Turns out, it’s not as bad as I thought. 🙂