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Get Moving With This 12-Week Walking Plan

"On stressful days when I can't find a block of time to exercise or relax, I do things to regroup that don't take much time, such as sitting quietly for a few minutes and taking deep breaths." — Deborah J. Rhodes, M.D.

Move More

Get walking with this 12-week plan

Are you looking to ease your way into exercising regularly? This 12-week walking schedule provides a framework for gradually increasing your cardio time as your fitness level improves. If you're ready for something more challenging, follow the plan by jogging instead — or incorporate high-speed intervals to your walk. Remember, exercise doesn't have to be all or nothing — just keep moving!

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Overcome Obstacles
9 ways to curb emotional eating
Sure, a piece of chocolate cake may sound like a good idea when you're stressed or down in the dumps, but chances are that the satisfaction it brings won't last long — and may cause you to feel worse later on. Do you sabotage your weight-loss efforts with emotional eating? Don't worry, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals. Start with these tips.

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Today's Nutrition Tip
Get your fill of fiber
There are two types of fiber: soluble, which dissolves in water, and insoluble, which doesn't. Soluble fiber — such as found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium — can help lower blood cholesterol and blood sugar levels. Insoluble fiber — such as found in whole-wheat flour, wheat bran, nuts and many vegetables — promotes the movement of material through your digestive system and increases stool bulk, which can help improve constipation or irregularity.