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Put some SPRING into your step

Spring is a season of new beginnings, and it’s the perfect time to get a fresh start on fitness.

Getting started can be as easy as putting one foot in front of the other.

Walking is an excellent way to a build a healthy routine and there’s no better time than spring. The blue skies, green grass and the return of warmer weather invite us to get outside and get moving.

Remember, it doesn’t take difficult, exhausting and time-consuming routines to make a difference toward health. Great workouts don’t require a gym full of expensive equipment. A little bit of time and a sturdy pair of athletic shoes can do wonders. Walking is free, it’s easy and you can get an excellent workout while enjoying the vibrant colors and sounds of the season.

Brisk walking can help you build the endurance needed to tackle more strenuous exercise. Perhaps your goal is to simply live healthier. On its own, regular walking can help ward off common, yet significant risks. Make sure you’re walking fast enough to raise your heart rate. Keep at it, and you’ll lower your risk of high blood pressure, high cholesterol, heart disease and type 2 diabetes.

Walking can also strengthen your bones and muscles, lift your mood and help you lose weight.

There are walking programs that can benefit anyone from beginners to those in excellent physical shape. If you’re just getting started, try 10-minute daily walks and gradually build until you can walk for a half hour per day. At the beginning, aim for a pace of 3 to 3.5 mph.

Those who are already in good shape can aim for three-mile walks. Aim for three to five walks per week and try to maintain a speed of 3.5 to 4.5 mph. If you’re in great shape, walk hills, carry hand weights or wear a weighted backpack to add intensity to your workout.

Good health requires at least 30 minutes of moderate intensity exercise most days of the week. Goals such as weight loss often require more time. If it’s difficult to squeeze in your full walk at one time, break it up. The minutes count the same whether you take two 15-minute walks or go the full 30.

The most important step you’ll take is the first one – just get started! It doesn’t take long to notice the difference after maintaining a walking routine. The biggest impacts come when you combine exercise with eating right.

When you’re working your body, it’s important to get the right fuel. Include BiPro in your diet to help you meet your protein needs. Our protein powders and waters provide the clean protein your body needs without artificial ingredients, sugars and unnecessary fillers.

U.S. Department of Health and Human Services. Walking: A step in the right direction. National Institute of Diabetes and Digestive and Kidney Diseases.
University Health Services. Exercise: Starting a Walking Program.