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Here's welcome news: You may have inherited your mom's slow-mo metabolism, but you’re not stuck with it. New research shows you can trick your body into burning calories more efficiently, especially if you hit the gym. By strength-training just a couple of times a week, for example, you’ll reverse 50% of the seemingly inevitable metabolism slow-down that comes with age, says Gary Hunter, PhD, a professor of human studies at the University of Alabama at Birmingham. So take control of your metabolism by making these boosters part of your routine—and (finally) stop sweating every cookie.
Continue to track your daily steps and/or mileage; and keep notes on how you feel, how your body is improving, or other changes you are making to improve your health.
If you are in very poor physical condition or at any point you feel that you are progressing too rapidly slow down a bit and try smaller increases. If you have any health concerns seek your physician's advice prior to starting or changing your exercise routine.
Comment: We have outlined the standard 10,000 step program because it's very popular. This is a good program to help get people motivated, or to get sedentary people moving. Although simply adding steps does provide health benefits we recommend that some of your daily steps be through aerobic activity. You can start with as little as ten minutes per day and gradually increase. Try to build up to a minimum of 30 minutes of aerobic paced exercise (walking or another fitness activity) 5 to 7 days per week. Don't forget to also include strength training in your overall fitness plan. See Beginning A Fitness Walking Program for more information.