At elements South Beach headquarters every day is a great day to be walking outside.  Miami, perpetually known for the fitness of its denizens, is very much of a walking city.  Why drive when, with beautiful weather, you can get there in stride and tone up in the process?  Although there is no replacement for a great workout, our readers frequently ask us what activities they can do for days when they are not in the gym.  Walking, something that we do in our everyday lives, can evolve this into a body transforming activity with these few easy steps. 

Walk proud. Did you know that your posture when you walk is directly related to the benefits that you receive?

-Look straight ahead or a little higher than eye level, but not at the ground in front of you. 

-Keep your shoulders down and back, and far away from your ears.

-Tighten your abs (This is a great way to develop a lean waistline!)

-Stretch your legs with every stride, pressing off from the ball of your foot, and landing on your heel.

Walk Quickly.  Surprisingly, you can burn 100-200 calories in 45 minutes walking fast. 

-Start with two minute intervals.  Walk as fast as you can for 1.5 minutes and cool off for half a minute. 

(*Repeat this 10 times.) 

-As it starts to become easy, increase intervals to 5 min. fast walk, 5 min. rest.

-Eventually you will be able to walk fast for 15, 20, 30 minutes at a time.

-Be your own judge while you push yourself a little beyond your comfort zone.

Freestyle Walking.  You can increase the intensity and the fun with these twists on walking.

-Skip a dee doo dah, and try singing while you do.

-Jump and try to see how high and far you can jump.

-Kick your way across the track like a Rockette.

Stretch.  Stretching your legs before and after walks will lengthen your leg muscles. Try doing these slowly and holding for a minute with each leg.

-Lunge forward, keeping your back leg straight and front leg at a 90 degree angle, reach your arms up for an extra torso stretch.

-Squat down and open your knees, then bring your weight on one leg, straightening the other.

-Lift your knees to your chest and hug tight.

-Bend Forward, try to keep your back and knees straight, and reach your forehead towards your legs and feet.

*Some great examples of stretches with animated directions can be found when you sign up for BalanceD.

To round out your walking workout, visit our complete online nutrition wellness website balanceyourelements.com where you can learn great stretches, meal planning, and get expert interactive advice.  Your elements lifestyle coach can teach you some great moves to create a total walking all body workout. 

Take these South Beach tips to heart this spring and get yourself beach ready for summertime!