Moving to an active lifestyle, one takes little more than a comfortable pair of walking shoes and consistency. Following this easy walking program, better health and a more positive mental outlook are only a step away. Starting now, put your foot down and start walking toward a more healthy life.
** Remember to consult your doctor regularly before and throughout this program.
** Always warm up and cool down gradually and include some strength training in your program. **
|Go slowly at first. Walk five days a week for the first six weeks at a relaxed pace.|
|Week 1 Walk 1 mile in 24 minutes 3 days a week.|
|Week 2 Walk 1 mile in 22 minutes 3 days a week.|
|Week 3 Walk 1 mile in 20 minutes 3 days a week.|
|Week 4 Walk 1-1/2 miles in 31 minutes 3 days a week.|
|Week 5 Walk 1-1/2 miles in 29 minutes 3 days a week.|
|GOAL||Week 6 Walk 2 miles in less than 40 minutes 5 days a week.|
Pick up the pace. If you have not experienced any adverse effects during the first six weeks, step up to a higher level.
|Week 7 Walk 2 miles in 38 minutes 3 times a week.|
|Week 8 Walk 2 miles in 36 minutes 3 times a week.|
|GOAL||Week 9 Walk 2 miles in less than 35 minutes 3 times a week.|
Keep on walking. You will achieve major health and longevity benefits by continuing to walk at the 6-week or 9-week level. As it becomes easier to walk at a faster pace, move on to the third level.
|Week 10 Walk 2 miles in 34 minutes 3 times a week.|
|Week 11 Walk 2 miles in 32 minutes 3 times a week.|
|GOAL||Week 12 Walk 2 miles in less than 30 minutes 3 times a week.|