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I have started walking.

Every morning once the twins get on their bus I head out, typically for an hour. It's cool out (we are still having summer temps during the day) so mornings are better.

Today it was two hours but I had stopped to chat for 20 minutes with another person doing their morning workout.

Question. Where do you keep your water bottle? Do you bring one? Keep hold of it or have it in a bag?

None of my pants have pockets so I have been bringing a small cross body bag for my phone. It's just to small to carry the water bottle too. Ok holding it isn't that bad but I do find it annoying. I also can't hold it secure enough with my left hand so i won't drop it.

Typically I walk into town but today I decided to take some back trails. Had 4 deer bounce across the path right in front of me. That was fun to see.

I figure I'm getting a decent work out because 1. I'm breaking out in a sweat and 2. My legs feel all tingly. I can only go so fast before my hip hurts too much so I think the pace I'm going is just right for now.

But how do you know when it's time to increase things so it's more effective?

Any tips or advice is appreciated.

None of my pants have pockets so I have been bringing a small cross body bag for my phone.

This is why I only buy athletic wear bottoms now that have side pockets... so I can put my phone in it. Actually, if I want, I can put my water bottle in the other pocket, although it looks silly (I don't care what other people think about how it looks) and can be a bit cumbersome. If for some reason I find myself out walking in bottoms that don't have pockets, if my hands are tired from carrying a water bottle, I will sometimes put it between the back waistband of my pants and my back - again, doesn't look so great, but I can't see it and who cares what anyone else thinks. Granted, I'm using smaller bottles that only hold 16 oz. This wouldn't work for a larger water bottle. My thought is, if you're walking so far that you need a larger water bottle, what're you going to do when you drink all that water and need to pee??

Find an online chart that shows what your heart rate should be while doing aerobic activity for your age and weight. Check your heart rate a couple of times when you think you're at your highest heart rate of your walk. When you start to see that drop as you become more conditioned, then time to up your game. But if hip issues keep you from going faster, or longer, then you're kind of stuck, unless you want to start wearing some weights (weighted jacket, weights around your ankles, etc.). Also, when it comes to cardio exercise, you're best served if you do it in intervals, meaning, you walk really fast for a couple of minutes that really gets your heart rate up high, then slow down the pace for another 45-60 seconds. It's the moving back and forth between the higher heart rate and lower heart rate that is best for cardio training.

And I implore you... PLEASE, PLEASE, PLEASE don't ignore adding some strength training as you are able to. Establishing healthy bones now will get you that much further down the line as you go through menopause. I know you do a lot of physical activity around the house, but you can also do lots of body weight exercises (ie squats, push-ups, etc.) that will increase bone density even if you don't have a weight set. Two hours of walking would probably be better served by walking for a half hour to hour, then doing some strength training (LOTS of programs to find online that are free). I've been working with a personal trainer for almost 15 years, which is long enough to hear the same solid advice over and over again (from different trainers) about how to balance aerobic activity with strength training.

But great on starting to do something proactive for your health. Your kids will see your example and it will plant a seed. Kudos for getting out while the weather allows it and it's enjoyable.

Thank you for the info!!!

Pants with pockets will have to wait until I get some funds flowing again. Kids come first. I have a smaller backpack I can use.

My water bottle is 591ml. I don't usually drink all of it. Just take sips. I did decide to come home today based on needing to pee but thats because I didn't go before I left and had a full coffee this morning.

Walking isn't just good for me physically, I have found it helps quiet my mind. I used to love listening to music in the car and now I can't. The extra noise with the constant jabber going on inside is to much. Being outdoors and "in nature" really seems to calm it all. I think that's why I end up out there for so long.

I am limited to what strength training I can do. Left arm from shoulder to wrist is one big mess. We went swimming over the summer and I had a very hard time with that arm. It's crappy because I love to swim. Push-ups are definitely out of the question. Specialist wants more imaging done before he decides what course of treatment to take. It's frustrating wanting to do things but being unable to. The pain is awful amd not being able to even pick up my coffee is depressing.

All the charts I found list ages 40, 45, 50 etc.

So going with the 45 yr old, max heart rate is 175bpm. Target heart rate is 88-149.

The kids and I are all trying to be more healthy. After finding out dd's allergies, we've had to make huge adjustments to the food in the house. Big D is also now on a special diet to help him gain weight. Little M is in track and field, ds is in weight training club.

I think the routine is good for me. I'm already out of the house waiting for the bus, there's no reason not to just go for the walk. I do have feelers out for anyone with a treadmill they aren't using for winter. I'm not a cold weather person lol

You can get a belt type thing that goes around your waist to hold a small water bottle. I have not tried them so I don't know how well they work.

If my pants don't have pockets I have a thing that goes around my waist to hold my phone. If I'm just walking I have a thing that goes under my phone case and clips to a cross body strap.

In addition to checking your heart rate you can go by how out of breath you are to determine if you need to increase your speed or do hills.

Are your legs tingly from being tired and not used to the exercise? I've experienced my legs feeling like Jello if I'm running and really pushing on hills or distance. I've never had them feel tingly.

Enjoy your walks!!!

Are your legs tingly from being tired and not used to the exercise? I've experienced my legs feeling like Jello if I'm running and really pushing on hills or distance. I've never had them feel tingly.

Oh they totally feel like jello by the time I get home. I think the tingly thing is all the muscles twitching. I can see it all moving.

In addition to checking your heart rate you can go by how out of breath you are to determine if you need to increase your speed or do hills.

If I was walking with someone I could probably carry on a conversation. The trails around here are hilly. I found a couple really steep hills on side trails but didn't go that way today.

My biggest issue is eating. I won't eat all day until dinner. And lately I've been making things like a bowl of Brussel sprouts with some seasoning for myself.

I did buy my favorite cereal to just try to get into the habit of eating breakfast but of course my little dragons drank all the milk this week (except for dd, she's allergic to milk and only ever eats dry cereal anyways).

My brother did get me some protein powder meal replacements.

Can younget a camelback? (Water cointainer that's like a back0ack).
As far as upping your distance and workout levels couch to 5 k is a great app that will help you safely up your intensity.
Maybe check sec9nd hand stores or fb or cl for a camelback also they make fannypacks that hold a bottle of water as well.

Tush, I'll search for that bag.

I didn't feel like going at all today. Didn't sleep much. But I persevered and went anyways. This time I really upped my pace for the first bit then went back to the usual pace, then up again. Man that's a workout. I also decided to climb some big hills. An hour round trip.

If I'm going to stick to the back trails I'm going to need better shoes. The trails go all the way to the other side of town. It's a good distance.

I have a string backpack that I use for things like walking or going to the fair, stuff like that. It'll easily hold a water bottle, phone, keys, etc, and it's very comfortable. Also, they're super cheap.

If I'm going on a short walk, I don't take water and then I like the compression yoga pants with the side pockets. Perfect for phones. Sometimes I tuck things in my bra. Don't put your phone there, though, or it'll get sweaty!

Gonna vote for the leggings that have the side pockets. Perfect for the phone! I walk for about 40 minutes every day, so I don't’ need water. When I go for longer walks, I either carry a water bottle with a loop that I can hold or a super light backpack.

As for increasing difficulty, you can increase speed, distance, or difficulty. Difficulty can be hills, added weights, add in other moves (like walk backwards, etc to challenge different muscles).

Enjoy the beautiful scenery and critters! I just get to see lots of houses in my suburban housing area… boring…