Pick the one that’s perfect for you.

ZumeWalk - Walking for Fitness

Easy? Check. Cost-free? Check. Gets real results…that really last? Check, check. Well, what more could you want from a slim-down plan — except that it be flexible enough to fit into your busy schedule? Okay, this one does that, too.

In fact, this plan is so easy and natural, it hardly feels like a weight-loss program. Of course, that’s the beauty of walking: The simple act of placing one foot in front of the other — no gadgets, no gear, no trips to the gym — can totally transform your figure, even if you don’t change one thing about your diet!

Walking can also transform your health. Experts now say that taking roughly 10,000 steps per day sets off a chain reaction of physical benefits, including lower blood pressure, reduced risk for heart disease and better odds for preventing breast cancer.

Does 10,000 steps sound overwhelming? A little perspective: It translates into 4.5 to 5 miles, or one hour of rapid walking. Still sound like a lot? Try breaking it into shorter bits: three 20-minute errands on foot, one breezy 30-minute walk before breakfast and another after dinner. Or simply commit to getting up once an hour, every hour throughout your day and moving for five minutes.

However you break down the steps, there’s only one fabulous result: a slimmer, more energetic you. In 60 minutes of walking, you’ll burn 300 to 500 additional calories. Keep that up for 10 days and you’ll lose a pound. Keep it up for a year and you’ll be 35 pounds lighter — without a minute of dieting.

Beginners!
Focus on miles, not minutes.When you start your walking workout, don’t be intimidated if you can’t keep pace with the time suggestions here. These are your ultimate goals, but the health and weight-loss benefits of walking are measured in number of steps, not minutes. Even if it takes you 20 minutes to walk a mile instead of the 13-minute ideal, don’t give up. Your first goal is to reach the 10,000-steps marker, then worry about whittling down the time it takes to reach it. Do a little more each day, but don’t overdo it. Good luck! (If you’ve never exercised or haven’t done so in a while, check with your doctor first.)

How to customize your workout:
A pedometer registers step count, but maximum health benefits also require the right exertion level. Rule of thumb: If you can’t catch your breath enough to say hi to a friend, slow down. Able to belt out your favorite song, no problem? You’re taking it too easy. To up your workout ante, consider these variations:

• Increase your pace, not your stride. Taking more steps per minute instead of longer ones not only helps you walk faster (a 12- to 13-minute mile is optimal), it also elevates your heart rate without increasing your risk of injury.
• Pretend you’re on a tightrope. Professional walkers place one foot directly in front of the other, as opposed to taking hip-width strides. Follow suit, and you’ll increase your energy output and use more major muscle groups.
• Work your arms. Bend your elbows at a 90-degree angle and pump them back and forth as you step. This propels you forward faster and burns more calories.
• Head for the hills! Adding an angle is the surest way to increase the intensity of your walking workout. If you’re on a treadmill, use the elevation button.
• Use weights or walking sticks — both give a more complete workout. The two dumbbells should weigh less than 10 percent of your body weight. Walking sticks (not to be confused with the kind Granddad may have sported) increase energy expended by 20 percent; order a pair at nordicwalker.com.

Do you really have time for a walking workout? Absolutely — you just need to find a routine that fits into your already superfried schedule. Pick your profile from one of our three plans, and let us solve your when, where and how.

1. “I don’t have a full hour. Can I still squeeze in exercise?”

PROFILE: Your job or your family, or both, have you going all day long. You never get more than 20 minutes to yourself, and commuting eats up a lot of that time.

Your 60-minute walking workout:

2. “I’ll concentrate and do it all at once.”

PROFILE: Lucky you. Finding a full hour to devote to working out is no problem — and you’d rather bite the bullet and get it done than worry about weaving it into your day.

Your 60-minute walking workout:

3. “Help! I hate to exercise!”

PROFILE: It’s tedious, time-consuming and boring. To hit 10,000 steps a day, your workout has to be fun, or it’s not going to happen!

Your 10,000-step walking workout:

The Washington DC, Susan G Komen 3 Day Walk starts on October  9th and one of our team members needs a helping hand with her fundraising goal. Here’s the story:

Susan G Komen 3 Day Walk - Washington DC - Oct 9th

I thought sending out a message, via ZumeWalk, of need would get everyone in the fight to end breast cancer by walking their feet off and raising money to send Christy a few bucks.

Christy’s been training for six months for the event and it would be ashamed if she didn’t get to walk the walk and talk the talk – all for her incredible cause – supporting research and one day ending breast cancer.

Here’s a link to her page and information:

Christy Cooper's 3-day donation page

We thank you for all your help and look forward to seeing everyone at the walk.

MikeZume_I’m donating right now to Christy and her courage to walk for other people and the cure.

2009 Lupus Walk - Baltimore MD

Starting at 9:00 a.m. Registration will begin at 8:00 a.m. at the Y of Central Maryland-Harry & Jeanette Weinberg Family Center 900 E. 33rd Street. We will circle Lake Montebello. A two miles walk back and forth.

Location:

“Y” of Central Maryland Harry & Jeanette Weinberg Center at Stadium Place
900 E 33rd St
Baltimore, MD 21218-3663

Need directions? Click here for a map

Walk Date – 9/26/2009 8:00am – 12:00 pm
General Registration - Standard: No Fees

Participant Level

Level 4 ($5,000.00 + ) 

Individual walkers raising over $5,000 will receive a Walk for Lupus Now fleece! Prizes are awarded based on donations received by the LFAGW as of October 10th, 2009. Prizes will be mailed 8-10 weeks after the event

   Rewards: Walk for Lupus Now – Fleece

Level 3 ($1,000.00 – $4,999.99) 

Individual walkers raising over $1,000 but less than $5,000 will receive a Walk for Lupus Now sweatshirt! Prizes are awarded based on donations received by the LFAGW as of October 10th, 2009. Prizes will be mailed 8-10 weeks after the event.

   Rewards: Walk for Lupus Now – Sweatshirt 

Level 2 ($500.00 – $999.99) 

Individual walkers raising over $500 but less than $1,000 will receive a Walk for Lupus Now baseball cap! Prizes are awarded based on donations received by the LFAGW as of October 10th, 2009. Prizes will be mailed 8-10 weeks after the event.

 Rewards: Walk for Lupus Now – Baseball Cap

Level 1 ($100.00 – $999.99) 

Individual walkers raising over $100 but less than $500 will receive a Walk for Lupus Now T-shirt! Prizes are awarded based on donations received by the LFAGW as of October 10th, 2009. Prizes will be mailed 8-10 weeks after the event.

Rewards: Walk for Lupus Now – T-Shirt

We’re all about walking here at ZumeWalk but walk or run get involved in a great cause. My wife and I have been contributors to the Alternative House for at least ten years and love the folks who run the facilities and the brave women who benefit from their loving shelter and care.
So get out and enjoy the day and make yourself feel good with a give.

Thanks. MikeZume_giving and walking both end in “ing.”

 

For inquiries, sponsorship opportunities, or to volunteer race morning, please contact Gina Cocomello.

 

For more information about Alternative House, visit www.thealternativehouse.org

  

 

WHERE:
8:15 a.m.          Pre-Walk Rally (stage on the National Mall

8:45 a.m.          National Walk for Epilepsy begins

10:30 a.m.        Post Walk celebration

ADD’L CONTACT: Email mailto:walkinfo@efa.org

Phone
1-866- 4EF-WALK
1-866-433-9255

By Mail 
National Walk for Epilepsy
8301 Professional Place
Landover, MD 20785