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or increase your speed or both. If it takes you 20 minutes for each mile, you can increase your speed to 19.5 minutes per mile with just a little extra effort. Then 19 minutes per mile, 18.5 and so on. Many people will be able to get down below 9 minutes a mile and some will get below five minutes per mile[!], but remember that you are not walking at that point. You might also see if decreasing your time by 15 seconds per mile works better for you. If after 30 days you are at 4 miles per day and then decrease your time per mile by 15 seconds per day, you will be at 12.5 minutes per mile 30 days later, so at around day 60 you are doing 4 miles in 50 minutes and that's a whole lot better than the 1/2 mile at the start of your program! Or, you could continue increasing your walking by 1/10th of a mile a day and be near 7 miles per day on day 60!

What else can you do? Take the stairs whenever possible. I'm in my forties and I know there are a lot of people older and in worse shape, so whenever I think of it, I park further away in the parking lot from my destination, whether it's church, or a business or even a convenience store. An extra 10 feet or 100 yards adds up over time. Go to bed five minutes earlier. Drink less caffeine which will help you go to bed earlier. Why? Most people are sleep deprived and going to bed earlier helps you catch up better than sleeping late. You want to add exercise into your life in little ways and big ways. We got a dog last year and now we all get more exercise because he doesn't walk himself. Is that an option for you?

Let's sum up. Pay attention and measure your weight and BMI, waist, hips, arms and thighs. Write this stuff down and remeasure once a week. Also measure your heart rate and keep track of how much you walk and how long it takes you. Write down how much you've exercised [we recommend walking and running, but you can do other things as long as you don't overdo] every day. Keep track of little things like taking the stairs or parking further away. Pat yourself on the back, but don't use food as a reward! Tell a friend who you can trust to support you and not discourage you that you're doing this. If you really can't find someone like that, make sure you write down [or enter into a computer] all the information such as how much you've walked and all the rest so you can see your proof of your progress. Especially make note of your 30,60 and 90 milestones and those that follow every 30 days. You'll see greater change and likely be more encouraged at those longer intervals.

You can check out Parade.com where I was inspired to write this article. Look for the article with LeBron James's picture and information from Dr. Nick DiNubile and Dr. Lisa Callahan. You might also find helpful websites like http://myexerciseplan.com. I got to church with Dick Cotton, who owns MyExercisePlan, but he hasn't paid me to mention him. He doesn't even know yet.

Remember, you CAN do it. Don't overdo it at the beginning. If you start safe and continue safe, you'll be safer and healthier. Before you know it you'll have more muscle, a lower BMI, and you'll have lost 20-60 pounds [of fat] or more over the next year. And you'll feel a little better. But, you'll probably feel a lot better and maybe you'll be ready to measure yourself against those in excellent shape or those ready for the Olympics. Keep it up. Pay Attention. You will get there!

Learn more about this author, Charles Hicks-Moore.
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