ADD INTERVALS TO YOUR WALK

Walking intervals — switching between slow-, regular- and fast-paced walking — will get your heart rate up while adding much-needed variety. The idea is simple: start with a slow pace, move to a regular to moderate pace and finish with your fastest walking speed before slowing it down again.

You can format your intervals in a number of different ways:

• Time: Walk slowly for three minutes, moderately for two minutes, fast for one minute, then start again.

• Landmarks: Change your speed every time you hit a specific landmark, with landmarks being trees, telephone poles, house numbers — anything that’s consistent along your route.

• Terrain: Boost your speed on short hills, to increase your cardiovascular output and endurance, and take it back down to a moderate or slow pace between the inclines.

• Music: If you are listening to music, pick up the pace every other song, or for the chorus of every single song.

WEATHER BAD? WALK INSIDE

Don’t let Michigan’s weather stop you from walking. If you don’t have access to a treadmill, or if you don’t enjoy walking on a machine, consider an indoor walking track. The Rochester OPC, the Sterling Heights Senior Center, and several other community centers have dedicated indoor walking tracks.

In addition, there are many walking groups that hit the local malls. The Shelby Township Senior Center has an organized walking club that visits Lakeside Mall in Sterling Heights. The SkyWalkers’ Club is sponsored by The Somerset Collection shopping center in Troy.

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