Walking Faster

I totally agree that picking up the pace will produce better results. To increase that extra 10-20% I started alternating walking 25 steps with jogging 25 steps. Then gradually work your way up to walking/jogging 150 -200 steps. If your wearing a heart rate monitor, it keeps in the optimum training range of 60 - 85% with no problem. I've been doing this for about a year now and I feel much better and my sugar is in good control. If you do it 4-5 times a week you get the added benifit of wieght loss (5 pounds in the last two weeks). The more you kick the pace up the better you feel without over straining. I also recommend Bob Cowley's book "The Genius of Flexability" to keep the workouts painfree! The stretching routine keeps the joints more limber than ever. He really teaches you how to stretch. The stretching exercises can also be used alone and can be used to strenthen muscles too boot! One problem I had early on was pain in my left calf. I noticed that if I wore over the calf socks, the pain was dramatically reduced. This was probably from poor circulation in the lower legs. I worked throught the cramps and now don't have much in the way of calf cramps anymore. So there's another benifit. I do recommend a liberal application of muscle rub on those days when the legs ache. It makes the legs loosen up quicker and the anti-inflamatory action is long lasting. It's just a little crutch to help you stick to it. You can do it, if you really want to! David's Response: Thanks for all of your suggestions, Don. I know that a lot of us can put them to good use.