You, a walker? Yes! Here's how to make walking a habit in only 12 weeks. Our plan gives you the flexibility to do it your way -- not too hard, not too easy. Do it "Just Right."

Once again, it's time to lace up those shoes and hit your favorite walking route. Whether you're training for the Arthritis Foundation's 3.1-mile Arthritis Walk in May, trying to shed pounds or looking to relieve pain and disability, now is the time. Spring doesn't only bring showers and flowers, it also brings power -- power to commit to improving your health. To help you tap into that power, Arthritis Today has developed a 12-week walking plan for you in conjunction with Cynthia Bennett Harrell, physical therapist and coordinator of the Arthritis Rehabilitation and Better Bones Osteoporosis Programs at Duke University's Duke Center for Living in Durham, N.C.

Although we offer no instant weight-loss promises or "lose-20-pounds-in-12-weeks" guarantees here, what we can tell you is that if you work on developing a walking habit for 12 weeks, you'll be on the road to a permanent lifestyle change, and good things like weight loss and pain reduction will follow. Experts say after two weeks, you'll start to feel a difference; after six weeks, you'll start to see a difference; and after 12 weeks you'll have made walking a habit. Our goal is to make walking as much a part of your day as brushing your teeth. We know your strength may change from day to day, so we've designed this plan so that you can keep going - even if a flare hits, even if bad weather strikes and even if you're ready to pick up the pace. 

Where should you start? If you've never made walking a habit, start with Plan A. If you walk occasionally, but not regularly, start with Plan B. If you've walked consistently in the past but now walk only occasionally, try starting with Plan C. The beauty of this plan is that you can change columns daily, depending on how you feel. If you experience a flare, go to Plan A until you get through it. Already in Plan A and have a flare? Move back to a previous week in that column. If you're feeling exceptionally great and want to do a little extra, try Plan C for a day or two. It's not cheating to drop down to an easier level for a while; in fact, lowering intensity is preferable to not moving at all. You also know when your body can "go the extra mile." Just make sure you don't do too much too fast, which can lead to injuries that set you back. Start low and increase slowly to reap the most benefits.

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