Table of Contents

Introduction 1

Part I: Getting Started with Walking 5

Chapter 1: The Perfect Exercise: Walking 7

Chapter 2: The Health Benefits of Walking  27

Chapter 3: How Walking Sheds Pounds 47

Part II: Preparing and Fueling Your Body 61

Chapter 4: Hitting the Road 63

Chapter 5: Walking Workout Equipment and Preparation 79

Chapter 6: The Science of Walking 93

Chapter 7: Fueling Your Walking Workout 111

Chapter 8: Delicious and Healthy Recipes 127

Part III: Walking Workouts 145

Chapter 9: Creating the Best Walking Routine for You 147

Chapter 10: Walking Routines 157

Chapter 11: Taking Your Workout to the Next Level 191

Part IV: Walking Considerations for Any Condition 203

Chapter 12: Walking to Improve Diabetes 205

Chapter 13: Walking Away Heart Disease 217

Chapter 14: Walking Your Belly and Butt Off 227

Chapter 15: Walking During Pregnancy and Beyond 233

Chapter 16: Walking with Arthritis and Osteoporosis 253

Chapter 17: Overcoming Obstacles 267

Chapter 18: Maintaining Your Weight Loss 281

Part V: The Part of Tens 295

Chapter 19: Ten Ways to Maximize Your Walking Workout 297

Chapter 20: Ten Essential Tools for Any Walker 303

Index 309

About the Author

Erin Palinski-Wade is a nationally recognized nutrition and fitness expert, speaker and spokesperson. She has contributed her expertise to many national media outlets including the CBS Early Show, The Doctors, and NBC News. She is the author of Belly Fat Diet For Dummies, 2 Day Diabetes Diet, and owns a private nutrition counseling practice in NJ. Her website, www.erinpalinski.com, offers a free nutrition newsletter including tips and recipes.