It's hard to stick to just about anything if we don't have something to work toward. Whether it's your job, a diet, or a new habit you're trying to develop (or an old habit you're trying to kick), goals can help keep you on the right track. Here are a couple of examples:  Time how many steps you take in one minute. Do this three times a day (any more and you might wear yourself out) and watch your numbers slowly climb up. Match pace to the fastest songs on your playlist, back to back. Use markers to walk quickly towards. See that bench up there? You're going to power walk all the way to it, resisting the urge to slow down. Walks, especially for fitness or weight loss purposes, can feel more effective if you're monitoring your progress and heart rate. A pedometer can show you how many steps you've taken. Believe it or not, it's recommended we each walk 12,000 to 15,000 steps a day.  As for your heart rate, it depends on your level of physical fitness and your age. There are many charts available online; what's your training heart rate?  Increase your workout time 10% each week. If you're walking 30 minutes 4 days a week (a good place to start), move to 33 minutes each session. This is a healthy percentage that won't leave you injured or fatigued. If you don't have a way to electronically measure your progress (like through an app on your phone) and you're not on a track where the laps measure your distance and you can time yourself, start counting your steps. How many can you do in 20 seconds? Then multiply by 3. If you're speeding along at at least 120 steps per minute (40 steps in 20 seconds, or 2 steps a second), that's 3 mph, which is the minimum pace for what's considered fitness walking. However, ideally, you'll be around 4 to 4.5 mph. The faster you go, the more health benefits you'll reap. To get even more out of your walks, stop every 5 or 10 minutes or so to do a few push-ups or some lunges. The extra burst of a work out is akin to interval training, surprising your body, using more muscle groups, and revving up the calorie burn. It may also keep you going longer. After a few push-ups and jumping jacks, your body may welcome the sweet release that is fast walking. There has been a ton of research as of late that says walking is as good, if not better, than running. And while that's true, it seems only to be true if you're walking at or around 4 mph. The benefits decrease (and in some cases become nonexistent) the slower you go. It used to be believed that if you walked at, say, 2 mph but for twice the amount of time, that it was virtually the same workout. It's now been shown that while you may burn a similar number of calories, your muscles just aren't putting in the work that they need to do to keep your body fit.

Summary: Set goals. Wear a heart-rate monitor or pedometer. Monitor your pace. Stop every so often for some strength training exercises. Know that to reap the health benefits, you've got to walk quickly.


While the content of your retort matters, so too does the style with which you deliver it. Avoid condescension or superiority in tone of voice. Also avoid sounding hurt or insulted, as if your comeback has been forged in the fire of your burning rage. Speak your witty comeback clearly, quickly, and with confidence. Include a slight smile in your voice and eyes, because you need to veer to the funnier, humorous side of what is happening to be a successful wit. (or at least minimize it). Swearing isn't typically considered witty, but rather a visceral expression of emotions. It might make you feel better as tension is released, but mostly it makes you seem immature. It's also not going to hit the target of undoing their argument or statements. However, your opponent's swearing can definitely be used as a target of your wit, such as making a biting comment or saying in a monotone: "Oh, you're swearing now? How mature," and leaving it at that. Closely related to swearing, name-calling simply makes you look envious, lost, and overly emotional. Name-calling might again seem like a great outlet for your anger and frustration, but it works to your opponent's advantage all too easily and isn't that witty. If you must name-call, stick to their argument rather than them. For example, say "That's a very odd way to see the situation," rather than "You're an idiot." Or try "Well, I'm now thoroughly convinced of your ignorance in the matter" instead of “You’re so ignorant.” A witty comeback that seeks to assert your superiority or greater status will usually backfire, because it will turn into a matter of the other person insisting that "you think you're too good for me," and so forth. Once you're in this type of argument, things usually spiral ever more out of control.  Responding along the lines of "Yes, I used to have that same problem in school ... preschool, that is" can take on more or less of a snobbish air depending upon the context and your delivery. It is hard to walk the fine line between being witty and snobbish, but the key factor is to retain your sense of humor and see the triviality of the situation. of people who take things personally. Sure, they shouldn't keep playing victim and acting as if their whole world will fall apart if you so much as poke them, but you have to take people as you find them. In some cases, it's plain unfair, unkind, and uncaring to provoke a weak arguer with witty comebacks.  Perhaps it's your intent to teach such a person a lesson. But at least do consider the consequences of demolishing a verbal opponent who is likely to fly into a sulk, funk, or rage as a result. On the other hand, if they're being a complete jerk, then perhaps it is the lesson they need regardless of their weak armor. Be aware that dismissing someone verbally removes your validation from them. Don't do it too often, as putting them down is direct and alienating; be sure there is a real need for it. Once done, it's done, and if you wish to open dialog with someone you've put down, be the first to offer the olive branch and to make it clear that you bear no grudges. Say something like "I really like the way you kicked the ball the other day, but I didn't appreciate your attitude following the game. I felt I had no choice but to put your bad mood in its place. I hope you'll forgive my direct approach." Despite the whole “sticks and stones” saying, words have the ability to hurt. So, be sure that your words are still considerate of the dignity of the other person. In turn, don't let their words get to you; if you choose to be wounded, then you will find yourself struggling to overcome the verbal barbs. Refuse to permit their words to become any more than just words, and get on with your day in the knowledge that you have maintained your dignity, spoken with integrity and intelligence, and respected yourself and the other person.
Summary: Retort in a composed, serene, and confident manner. Avoid swearing Tone down the name-calling. Steer clear of being snobby. Be considerate Don't hold grudges. Respect yourself and the other person.