Hate Walking? This Slow-fast Style Could Change Your Mind--and Body

If you walk for exercise, here's a way to do it that will give you maximum fitness benefits while keeping you from dropping out due to boredom on the one hand (or should I say "foot?"), or exhaustion on the other.

I call it the "One Minute Slow, One Minute Fast" walking method. Simply, you walk at your normal pace for one minute, then as briskly as possible for the next minute. Then you repeat this pattern, alternating one minute "off" and one minute "on"-normal and brisk-for the duration of your walk.

I had long known that walking is a tremendous exercise for losing weight and keeping healthy, but it needs to be done every day if you want to reap its many rewards.

From time to time I would commit to a daily walk of one to two miles around my neighborhood, but it was difficult to sustain. If I walked normally, or even at a slightly-faster-than-normal pace, I would grow bored. That mile or two seemed to take forever to complete. Furthermore, I found myself wondering if this "strolling" was really doing me much good in terms of building any kind of strength or endurance.

On the other hand, running or jogging-even for just a portion of my route--wore me out and made me more resistant to hitting the sidewalk the next day. Running may be necessary for athletes in training, and there are many ordinary people who can become addicted to it. I did not fit in either of those categories, though.

Then I read a book about losing fat that suggested the "One Minute Slow, One Minute Fast" walking routine (again, that's my name for it). The author advised walking at a normal pace for a minute and then quickly for a minute.

I tried it one night and was instantly hooked. I felt like I was getting a good workout, yet wasn't beat by the time I got home. That's because I was allowing myself to recuperate between bursts of speed, all the while maintaining forward momentum. Walking normally between each one-minute "workout" is sufficient to catch one's breath and to get the leg and foot muscles ready for the next exertion.

Best of all, walking had ceased to be a bore. My one-to-two-mile "stroll" had become a fairly quick jaunt, even without running.

If you would like to give this style of fitness walking a try, here are some tips to help you make the most of it:

Good walking or running shoes are a must. Don't be fooled by the apparent ease of this style of walking; you'll be getting a real workout if you do it right.

All the usual safety rules apply: Wear loose, comfortable clothing (light-colored for after dark), walk facing traffic, and carry water and take frequent sips. You might also consider taking along a small walkie-talkie or cell phone if you are walking alone.

Count off the minutes using the old "One Mississippi, two Mississippi ..." method. For me, though, it's easier just to count my steps: 65 steps for each "slow" walk and 75 steps for each "fast" walk seem to work out roughly to a minute each.

During your slow-walk minutes, don't just laze along. Try walking at a "brisk-normal" pace, if that makes sense. Think of some social or work situation where, wanting to make a good impression, you deliberately stride boldly and confidently into the room. That's what I'm talking about.

During your fast-walk minutes, really pump it up. Make it the most strenuous walking you've ever done, short of actually running. Fast! Step long! Put your whole body into it! Remember, it's only for a minute, so make the most of it.

Try this kind of walking every day for a week and see if it doesn't transform how you feel about exercise. Like me, you may become a regular walker when you never could before. Your body, mind and spirit will thank you.