Exercise or die...usually that's enough to scare most folks into some sort of activity to improve their health. But there is a portion of the population that doesn't quake in fear at these words. Perhaps it's because death holds no fear for them or they think the pain will outweigh the benefits or it's nap time. In short, there are a number of excuses that an unmotivated person can cite for not exercising. The bottom line is, how long do you want to live?

One of the simplest exercises is to walk during your lunch break during the work week. Thirty minutes a day, as often as possible and you should try to go 1-2 miles each outing. You don't need to spend a lot of money to do this and basically a good set of shoes specifically designed for running or walking, a hat and an umbrella (just in case the weather changes during your walk) are all you need as a minimum.

To start, try to walk on one day of the week, at set times. For example Mondays from 11:30 AM - 12:00 PM. This will help to make it easier to become an habit plus as your co-workers see you leave on a set schedule, they won't wonder where you are during this time. Other things that are good to have is a pedometer (if you get one, document your walks and note the time and length as a minimum), water bottle (good for hot days), towel (if it gets this hot, you may want to consider changing clothes before walking), sunglasses and radio or mp3 player (if you use this, try to be aware so you don't step into a crosswalk in front of a car because you can't hear them.)

As this becomes a routine activity, try walking more than one day a week. Another way to get more benefits out of this is to keep the time the same but try and go farther. Walking 1 mile in 30 minutes is 2 miles per hour but if you can walk 2 miles in 30 minutes, your rate is now 4 miles an hour. The faster your rate is, the more calories you'll burn off and the better this will be for your body.

If walking by yourself doesn't sound interesting, ask around and see if any of your co-workers already walk at lunch time. If they do, see if they mind you joining them. It's always easier to walk with other people than by yourself. Asking around could also attract co-workers who've been thinking of walking but haven't been able to motivate themselves and they may offer o join you.

Will doing this get rid of all bad habits? No not necessarily but it will allow you to reduce your risk of heart problems, one of the leading causes of death. I am tempted to say it also discourages smoking and have yet to see someone out walking or running while puffing away on a lighted cigarette. I would guess it doesn't happen because it will cause you to run out of breath.

Finally treat walking like any form of exercise. You should check with your doctor before starting on a program just in case there's some medical restriction to prevent you from doing this. Once you start, don't stop and be realistic in your goals. Don't expect to walk 6 miles in 30 minutes on your first time out. Try a mile for a few months, then increase it to 2 miles. Moderation is the key.

So live or die early? The choice is up to you.

Learn more about this author, R Shimoda.
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