{"id":8491,"date":"2016-01-03T18:06:55","date_gmt":"2016-01-03T23:06:55","guid":{"rendered":"https:\/\/www.mindful.sodexo.com\/walk-this-way"},"modified":"2019-07-11T13:13:52","modified_gmt":"2019-07-11T13:13:52","slug":"walk-this-way","status":"publish","type":"post","link":"https:\/\/www.mindful.sodexo.com\/uk\/walk-this-way\/","title":{"rendered":"Walk This Way"},"content":{"rendered":"

Here\u2019s an article about walking. Exciting, eh? We know. We know. You\u2019ve been doing it for years without much problem. You don\u2019t need lessons or advice. Or maybe, actually, you do. The truth is, you could be using your walking to much greater effect. It could make you healthier and stronger, and provide an easy, happy way to reduce stress.<\/p>\n

Ideally, aim to walk at least 30 minutes, five days a week. But if you\u2019re new to exercise, or are dusting off a routine that\u2019s been on the shelf for many months, you\u2019re smart to start slowly. Try walking for 15 to 30 minutes three times a week. After two weeks, gradually add a day each week until you\u2019re walking for at least five days.<\/p>\n

Now youa re ready for a more dynamic walking plan. So here are \u00a0three 30-minute walks for you to try. Do the \u00a0Endurance walk two times a week, filling the other three days with the Cross-training and Interval walks (one week do the Interval walk twice, the next do two Cross-training walks).<\/p>\n

Walk 1: Endurance<\/strong><\/p>\n

This workout will build your lung power and improve your energy. Use the Intensity Key to gauge your efforts.<\/p>\n

3 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Warm up<\/p>\n

27 minutes\u00a0\u00a0\u00a0\u00a0\u00a0 Moderate walk<\/p>\n

3 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Cool down<\/p>\n

Walk 2: Cross-training<\/strong><\/p>\n

Get ready to get strong with the addition of body-resistance moves. Use the Intensity Key to gauge your efforts.<\/p>\n

2 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Warm up<\/p>\n

3 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Moderate walk<\/p>\n

2 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Walking lunges (To do: Stand with feet together; step right foot two or three feet forward and lower body toward ground, until right thigh is almost parallel with ground, keeping knees aligned over ankles. Repeat, this time stepping left foot forward and lowering. Continue alternating.)<\/p>\n

13 minutes\u00a0\u00a0\u00a0\u00a0\u00a0 Moderate walk<\/p>\n

2 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Side squat step-togethers (To do: Turn body so right shoulder is heading in the direction you\u2019re going. Step out a foot or two with right leg and lower body until thighs are almost parallel with ground, keeping knees aligned with ankles, chest lifted and core contracted. As you press up to stand, step left leg next to right; repeat. After one minute, turn body so left leg is leading and repeat.)<\/p>\n

4 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Moderate walk<\/p>\n

2 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Side squat step-togethers<\/p>\n

4 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Moderate walk<\/p>\n

2 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Walking lunges<\/p>\n

2 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Moderate walk<\/p>\n

2 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Cool down<\/p>\n

Walk #3:\u00a0 Intervals<\/strong><\/p>\n

The goal of this workout is to boost your cardiovascular fitness with short bursts of high-intensity walking mixed with recovery periods. Check the Intensity Key to know how fast to push yourself.<\/p>\n

3 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Warm up<\/p>\n

5 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Moderate walk<\/p>\n

5 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Power walk<\/p>\n

2 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Take-my-breath-away power walk<\/p>\n

1 minute\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Recovery walk<\/p>\n

5 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Moderate walk<\/p>\n

5 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Power walk<\/p>\n

2 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Take-my-breath-away power walk<\/p>\n

2 minutes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Cool down<\/p>\n

Intensity Key<\/strong><\/p>\n

Warm up and cool down: <\/em>Pace should be easy enough that you have no problem talking.<\/p>\n

Moderate walk: <\/em>Although you can still carry on a conversation, you\u2019re talking in shorter sentences.<\/p>\n

Power walk: <\/em>Pace should be comfortable but challenging; you can talk in only short sentences.<\/p>\n

Take-my-breath-away power walk: <\/em>Pace should be so fast that you almost feel like jogging; carrying a conversation should be difficult.<\/p>\n","protected":false},"excerpt":{"rendered":"

Here\u2019s an article about walking. Exciting, eh? We know. We know. You\u2019ve been doing it for years without much problem. You don\u2019t need lessons or advice. Or maybe, actually, you do. The truth is, you could be using your walking to much greater effect. It could make you healthier and stronger, and provide an easy, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[77],"tags":[],"class_list":["post-8491","post","type-post","status-publish","format-standard","hentry","category-move-uk"],"acf":[],"yoast_head":"\r\nWalk This Way - Mindful by Sodexo - United Kingdom<\/title>\r\n<meta name=\"description\" content=\"What if there was an exercise that didn\u2019t really feel like exercise, but still provided enormous benefits? Well, there is.\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.mindful.sodexo.com\/uk\/walk-this-way\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Walk This Way - Mindful by Sodexo - United Kingdom\" \/>\r\n<meta property=\"og:description\" content=\"What if there was an exercise that didn\u2019t really feel like exercise, but still provided enormous benefits? Well, there is.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.mindful.sodexo.com\/uk\/walk-this-way\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Mindful by Sodexo\" \/>\r\n<meta property=\"article:published_time\" content=\"2016-01-03T23:06:55+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2019-07-11T13:13:52+00:00\" \/>\r\n<meta name=\"author\" content=\"admin\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:description\" content=\"What if there was an exercise that didn\u2019t really feel like exercise, but still provided enormous benefits? Well, there is.\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.mindful.sodexo.com\/uk\/walk-this-way\/\",\"url\":\"https:\/\/www.mindful.sodexo.com\/uk\/walk-this-way\/\",\"name\":\"Walk This Way - Mindful by Sodexo - United Kingdom\",\"isPartOf\":{\"@id\":\"https:\/\/www.mindful.sodexo.com\/uk\/#website\"},\"datePublished\":\"2016-01-03T23:06:55+00:00\",\"dateModified\":\"2019-07-11T13:13:52+00:00\",\"author\":{\"@id\":\"https:\/\/www.mindful.sodexo.com\/uk\/#\/schema\/person\/4b157e8eda4099995e7fc941ba25fd4e\"},\"description\":\"What if there was an exercise that didn\u2019t really feel like exercise, but still provided enormous benefits? Well, there is.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.mindful.sodexo.com\/uk\/walk-this-way\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.mindful.sodexo.com\/uk\/walk-this-way\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.mindful.sodexo.com\/uk\/walk-this-way\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.mindful.sodexo.com\/uk\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Walk This Way\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.mindful.sodexo.com\/uk\/#website\",\"url\":\"https:\/\/www.mindful.sodexo.com\/uk\/\",\"name\":\"Mindful by Sodexo\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.mindful.sodexo.com\/uk\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.mindful.sodexo.com\/uk\/#\/schema\/person\/4b157e8eda4099995e7fc941ba25fd4e\",\"name\":\"admin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.mindful.sodexo.com\/uk\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/cdcc65e64c381e8f0531cc0078524545?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/cdcc65e64c381e8f0531cc0078524545?s=96&d=mm&r=g\",\"caption\":\"admin\"},\"url\":\"https:\/\/www.mindful.sodexo.com\/uk\/author\/admin\/\"}]}<\/script>\r\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Walk This Way - Mindful by Sodexo - United Kingdom","description":"What if there was an exercise that didn\u2019t really feel like exercise, but still provided enormous benefits? Well, there is.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.mindful.sodexo.com\/uk\/walk-this-way\/","og_locale":"en_US","og_type":"article","og_title":"Walk This Way - Mindful by Sodexo - United Kingdom","og_description":"What if there was an exercise that didn\u2019t really feel like exercise, but still provided enormous benefits? Well, there is.","og_url":"https:\/\/www.mindful.sodexo.com\/uk\/walk-this-way\/","og_site_name":"Mindful by Sodexo","article_published_time":"2016-01-03T23:06:55+00:00","article_modified_time":"2019-07-11T13:13:52+00:00","author":"admin","twitter_card":"summary_large_image","twitter_description":"What if there was an exercise that didn\u2019t really feel like exercise, but still provided enormous benefits? Well, there is.","twitter_misc":{"Written by":"admin","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.mindful.sodexo.com\/uk\/walk-this-way\/","url":"https:\/\/www.mindful.sodexo.com\/uk\/walk-this-way\/","name":"Walk This Way - Mindful by Sodexo - United Kingdom","isPartOf":{"@id":"https:\/\/www.mindful.sodexo.com\/uk\/#website"},"datePublished":"2016-01-03T23:06:55+00:00","dateModified":"2019-07-11T13:13:52+00:00","author":{"@id":"https:\/\/www.mindful.sodexo.com\/uk\/#\/schema\/person\/4b157e8eda4099995e7fc941ba25fd4e"},"description":"What if there was an exercise that didn\u2019t really feel like exercise, but still provided enormous benefits? Well, there is.","breadcrumb":{"@id":"https:\/\/www.mindful.sodexo.com\/uk\/walk-this-way\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.mindful.sodexo.com\/uk\/walk-this-way\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.mindful.sodexo.com\/uk\/walk-this-way\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.mindful.sodexo.com\/uk\/"},{"@type":"ListItem","position":2,"name":"Walk This Way"}]},{"@type":"WebSite","@id":"https:\/\/www.mindful.sodexo.com\/uk\/#website","url":"https:\/\/www.mindful.sodexo.com\/uk\/","name":"Mindful by Sodexo","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.mindful.sodexo.com\/uk\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.mindful.sodexo.com\/uk\/#\/schema\/person\/4b157e8eda4099995e7fc941ba25fd4e","name":"admin","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.mindful.sodexo.com\/uk\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/cdcc65e64c381e8f0531cc0078524545?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/cdcc65e64c381e8f0531cc0078524545?s=96&d=mm&r=g","caption":"admin"},"url":"https:\/\/www.mindful.sodexo.com\/uk\/author\/admin\/"}]}},"_links":{"self":[{"href":"https:\/\/www.mindful.sodexo.com\/uk\/wp-json\/wp\/v2\/posts\/8491","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mindful.sodexo.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mindful.sodexo.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mindful.sodexo.com\/uk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mindful.sodexo.com\/uk\/wp-json\/wp\/v2\/comments?post=8491"}],"version-history":[{"count":2,"href":"https:\/\/www.mindful.sodexo.com\/uk\/wp-json\/wp\/v2\/posts\/8491\/revisions"}],"predecessor-version":[{"id":14131,"href":"https:\/\/www.mindful.sodexo.com\/uk\/wp-json\/wp\/v2\/posts\/8491\/revisions\/14131"}],"wp:attachment":[{"href":"https:\/\/www.mindful.sodexo.com\/uk\/wp-json\/wp\/v2\/media?parent=8491"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindful.sodexo.com\/uk\/wp-json\/wp\/v2\/categories?post=8491"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindful.sodexo.com\/uk\/wp-json\/wp\/v2\/tags?post=8491"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}