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
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.