Take an Urban Walk To Stay Fit

Tackling the urban jungle can be fun while also  providing you fitness. Use the city landscape as your outdoor gym for a toning circuit walk.

• Warm up with an easy 5 minute stroll.
• Increase intensity for 5 minutes.
• Find a bus stop or bench and do one set of tricep dips.
• Do city-block intervals for the next 5 minutes. Alternate between a slower pace and a faster pace on each block.
• Find a flight of stairs. Walk up, taking two steps at a time, pushing through your foot as if you were doing lunges. Walk down. Then repeat for one minute.
• Perform another cycle of city-block intervals for 5 minutes.
• Find a bench, tree or wall and perform standing pushups for one minute.
• If energy and time permit, do one more cycle of city-clock intervals for 5 minutes.
• Find a tree, pole or wall to support yourself and do one set of calf-raises on each leg.
• Cool down with an easy stroll for 5 minutes.
• Enjoy your final stretches.

Drink plenty of water and stay hydrated. Listen to your body. If you begin to feel overheated, slow down the pace and drink more water. Or come on over the Dectur Recreation Center and try this walk on our indoor walking track. Treat each lap as a city block and get moving!

Information above  from “The Walking Deck” by Shirley Archer.