WEEK
1 - 2
Monday
through Friday
To begin, just
determine to
walk a little
more as part of
your daily
routine. Get
used to walking
more, regardless
of the
distance. Try
parking further
from the door
when you shop,
walk to your
neighbor's house
a few blocks
away. Take your
children for a
walk around the
neighborhood
after dinner!
Saturday and
Sunday
Vary your walk a
little by taking
a different
route. Go to a
nearby park, run
an errand nearby
- even if you
arrange for a
ride back
home.
WEEKS
3 - 4
Monday
through Friday
10 - 15 minutes
each day
The goal for
weeks 3 and 4 is
to complete at
least one walk
that is 10
minutes
continuous
duration each
day. Time
yourself and try
not to make a
stop during the
10 minutes.
This may sound
too easy, but it
is a good way to
ramp up to
additional
walking without
injury!
Saturday and
Sunday
20 - 30 minutes
each day
Try a slightly
longer walk on
one of the
weekend days.
Family weekend
walks are a
great way to see
the countryside.
WEEKS
5 - 6
Monday
through Friday
2 Walks of 15+
minutes
For the 5th
and 6th
weeks, aim for
30 minutes a day
taken in two
increments of 15
minutes each if
you prefer.
This works well
for morning and
evening, or a
brief outing at
lunch time.
A 30 minute walk
should cover
around 1 - 2
miles.
Saturday and
Sunday
30 minutes
Get ready for
the next two
weeks by upping
the pace a
little on your
weekend walk.
Try to walk
briskly, without
over-exertion
for 30 minutes!
WEEKS
7 - 8
Monday
through Friday
2 Walks of 15+
minutes
Pace is the key
for these
weeks! Try to
do at least one
of your daily
walks at a brisk
pace. You will
probably feel a
little warmer
and get your
heart beating
slightly
faster. Don't
over-exert
yourself!
Saturday and
Sunday
30 minutes to 1
hour
Don't worry as
much about the
pace, just make
your walk last
longer. Enjoy
good
conversation,
scenery and the
relaxing effect
of a good long
walk.
WEEKS 9 - 10
Monday
through Friday
30 minutes brisk
walking
For the final
two weeks, your
goal should be
30 minutes of
brisk walking on
most days during
the week. This
can be in two
sessions, but if
you can manage
one 3- minute
walk, so much
the better! At
this level,
walking will
have a
significant
effect on your
health and
fitness.
Saturday and
Sunday
1 hour + ?
Now, you are a
fit and healthy
walker! The
sky's the limit
. . . 5 - 10
miles, hills,
National parks.
. . it is all
possible! Just
take it easy and
enjoy your
new-found energy
and vitality.
KEEP IT UP and
you'll continue
to pile up the
benefits!
