A Sample Walking Program

February 26, 2007 by Renee @ 09:13 AM

You don't have to hit the ground running when it comes to losing weight via physical activity. Be like the turtle. Start slow. Be consistent. Make gradual increases and before long, you'll be physically active 30 minutes a day 3 times a week.

The walking program below is 12 weeks long. You'll start off in week 1 walking briskly 5 minutes/3 times a week. Each week after that you'll add 2, 3 minutes max, to your routine. By the end of the program, you'll be a genuine walker

After you've been cleared by your doctor or healthcare provider, give it a try.

A Sample Walking Program

Warm Up Activity Cool Down Total Time

Week 1

Walk slowly 5 min. Walk briskly 5 min. Walk slowly 5 min. 15 min.

Week 2

Walk slowly 5 min. Walk briskly 7 min. Walk slowly 5 min. 17 min.

Week 3

Walk slowly 5 min. Walk briskly 9 min. Walk slowly 5 min. 19 min.

Week 4

Walk slowly 5 min. Walk briskly 11 min. Walk slowly 5 min. 21 min.

Week 5

Walk slowly 5 min. Walk briskly 13 min. Walk slowly 5 min. 23 min.

Week 6

Walk slowly 5 min. Walk briskly 15 min. Walk slowly 5 min. 25 min.

Week 7

Walk slowly 5 min. Walk briskly 18 min. Walk slowly 5 min. 28 min.

Week 8

Walk slowly 5 min. Walk briskly 20 min. Walk slowly 5 min. 30 min.

Week 9

Walk slowly 5 min. Walk briskly 23 min. Walk slowly 5 min. 33 min.

Week 10

Walk slowly 5 min. Walk briskly 26 min. Walk slowly 5 min. 36 min.

Week 11

Walk slowly 5 min. Walk briskly 28 min. Walk slowly 5 min. 38 min.

Week 12

Walk slowly 5 min. Walk briskly 30 min. Walk slowly 5 min. 40 min.

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