Table of Contents
Introduction ix
Starting Out: When You Walk through a Storm, Keep Your Feet on the Ground 1
Side Steps Walking and Wellness 14
Week 1 A Healthy Step 17
Side Steps Walking and Immune System 26
Walking Well Week One 29
Week 2 A Healthy Spirit 36
Side Steps Walking and Energy 44
Walking Well Week Two 46
Week 3 A Healthy Mind 54
Side Steps Walking and Mood 65
Side Steps Fifteen-Minute Mood Mender 67
Walking Well: Week There 69
Week 4 A Healthy Self-Image 76
Side Steps Walking and Muscles 86
Walking Well Week Four 88
Week 5 A Healthy Rhythm 96
Side Steps Walking and Joints 107
Walking Well Week Five 110
Week 6 A Healthy Attitude 116
Side Steps Walking and Brains 126
Walking Well Week Six 128
Week 7 A Healthy Heart 135
Side Steps Walking and Heart Health 145
Tool Talk Pedometer Basics 147
Walking Well Week Seven 150
Week 8 A Healthy Habit 158
Side Steps Walking and Feet 168
Walking Well Week Eight 172
Moving On Facing the Future, One Step at a Time 181
Side Steps Walking and Aging 189
Acknowledgments 193
Appendix Weekly Walking Logs 195
Notes 206
Resources 212
About the Author 214
Index 215