WHY: The mall is basically a free gym: a safe, clean spot where bathrooms and water fountains are plentiful and weather isn't an issue.
HOW: Check with your local spot about when they open and if they welcome mall walkers (some even have special programs; see opposite).
WATCH OUT: You're there to give your body — not your wallet — a workout. Most of the time, you should be going too fast to window-shop.
Workout 1: Mix It Up
WARM-UP: Walk for five minutes at a comfortable pace.
MAIN WORKOUT: Walk briskly around the mall for 20 minutes. When you pass a big department store, do 10 jumping jacks. When you pass a kids' clothing store, do 10 squats. A jewelry store is 20 lunges (10 on each leg), and a food court is 10 marches in place, emphasis on high knees. When you get to an empty bench, take the opportunity to do 10 push-ups (rest your hands on the bench).
COOLDOWN: Walk for five minutes at a comfortable pace.
MAKE IT HARDER: Increase the number of repetitions of each exercise that you do by one every week. Bonus cardio move: If your mall has stairs, walk briskly up and down them every time you encounter a flight (or two!). This bumps your heart rate up even more and helps tone your legs and glutes while you're at it.
Workout 2: Tune In
The mall is a great place to safely listen to music when you walk (no cars to worry about). Make a playlist or listen to the radio as you groove through this workout. With each song, change your effort level.
WARM-UP: First song: Walk slowly.
- Second song: Walk moderately.
- Third song: Walk quickly.
- Fourth song: Walk moderately.
- Fifth song: Walk slowly.
Repeat pattern: Go slow, moderate, quick, moderate, slow, until you've finished your 30 minutes.
COOLDOWN: End on a slow song.
MAKE IT HARDER: After your slow song warm-up, rotate between moderate and quick songs, throwing in a slow song only when you're really huffing and puffing and need to dial the pace back.
This story originally appeared in the January/February 2016 issue of Dr. Oz The Good Life.
The hottest ticket in daytime TV can be yours. Make your free appointment to see The Dr. Oz Show in NYC: www.doctoroz.com/tickets