Toning Up

While walking can help you lose fat, toning exercises - particularly when combined with light weights - can help build strength and create a firmer, leaner look. Be sure to perform each movement slowly - speed doesn't count here. You want your muscles, not momentum, to do the work of moving the weights. And don't forget to breathe when you're doing the moves. 

• To Tone CALVES  Stand on a platform or a step with your heels extended over the edge.  Keeping your head and back tall, lower your heels; then lift up on your toes.  (If the movement is too difficult, try it first on the floor.) Repeat up to 20 times.  When you're ready to challenge yourself, sit on the floor with your back against the wall and legs extended.  Placing an elastic band around the ball of one foot, hold the band at your thigh and point toes of that foot, then flex.  Repeat up to 20 times, then switch band to other foot.
• To Tone THIGHS  Stand with your back flat against a wall, arms at your sides, heels about 12 inches away from the wall.  Bend your knees, making sure they are directly over your ankles so your body forms a 90-degree angle (your back will slide down the wall).  Hold your body against the wall for 20 seconds or longer; return to standing.  Repeat up to 20 times.  When this becomes too easy, stand in front of a chair, feet parallel and toes pointing forward.  Keeping your head up and back straight, bend your knees until you are almost sitting in the chair; return to standing.  Repeat up to 20 times. 
• To Tone BUTTOCKS  Kneel with your hands on the floor, keeping your hips, back, neck and head in a straight line. Slowly lift your bent leg toward the ceiling, concentrating on keeping the bottom of your foot facing the ceiling.  Do not arch your back; your head, shoulders and hips should form a straight line.  Repeat up to 20 times.  Switch to other leg.  To increase the difficulty, use one-pound ankle weights.
• To Tone ABDOMINALS  Lie on the floor with knees bent and hip-width apart; tuck your chin in toward your chest. Slowly curl your head, neck and shoulders off the floor while keeping your feet flat and your arms extended between your bent legs.  Slowly lower your upper body to the floor, keeping your chin tucked in.  Repeat up to 20 times.  For a more challenging exercise, cross your arms over your chest. Then, lift your bent knees in toward your chest while simultaneously lifting your torso.  Repeat up to 20 times. 
• To Tone BICEPS  Holding one-pound weights in your hands, arms parallel to the floor with palms facing up and elbows close to your sides, stand tall.  Bend your arms, bringing weights toward your shoulders, then return to starting position.  Repeat 20 times.  When you can do this comfortably, increase the weights to three pounds, or place one end of an elastic band under your right foot and hold the other end in your right hand.  Bring hand to shoulder; return to starting position.  Repeat up to 20 times, then switch to left side.
• To Tone ARMS, BACK and CHEST  Standing several inches away from a wall, extend arms (elbows should be slightly bent) and place hands on the wall.  Slowly bend your arms, bringing your body toward the wall.  Return to starting position.  Repeat up to 20 times.  When you're ready to advance, kneel down on the floor, placing hands directly under your shoulders, legs bent, ankles crossed and feet raised off the floor.  Keeping your body in a straight line from shoulders to knees, lower your chest to the floor, allowing elbows to bend out to your sides.  Repeat up to 20 times.

Best Ways to Prevent Injury While Working Out

• Don't push yourself too hard.  Strike the phrase, "no pain, no gain" from your vocabulary; pain is a signal that something is wrong.
• Wear the right gear, especially shoes and safety helmets.
• Keep the volume low on your headphones or omit them altogether, especially if you are walking on a busy street or near a bike path.  You should be aware of your surroundings at all times.