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Walking Plans


So now you're convinced that you want to start walking for health and fitness, but you need some help to get started? Here are three plans to choose from. If you want to exercise daily, slowing increasing the distance and amount of time you walk each day, then Slow and Steady is for you. If you don't have time to walk every day but can spend more time walking 3-4 days a week, you'll want to look at Get the Most from Your Minutes. And if you want to increase your overall level of activity each day, then The Pedometer Plan is the one to choose. Pick the plan that fits your lifestyle and personality the best. One thing to keep in mind: no matter which plan you choose, try to increase your pace just a little bit every few days, so that you're going farther in the same amount of time.






                            Slow and Steady
Week 1 20 minutes daily
Week 2
 25 minutes daily
Week 3
 25 minutes daily
Week 4
 30 minutes daily
Week 5
 30 minutes daily
Week 6
 35 minutes daily
Week 7
 35 minutes daily
Week 8
 40 minutes daily
Week 9
 40 minutes daily
Week 10
 40 minutes daily
Week 11
 45 minutes daily
Week 12
 45 minutes daily


The Pedometer Plan
 
Another way to increase your activity level throughout the day is to wear a pedometer. This will allow you to track your steps all day long.

In Week 1, wear the pedometer and write down your total steps for the day. At the end of the week, add up your total steps for the week and divide by 7. This will give you a daily average. For weight loss and fitness, your goal should be a total of 12,000-15,000 steps daily.

Every step counts: walking to your car, the mailbox, your co-worker's desk. Try to increase your activity throughout the day. If you're not getting enough steps from your regular routine, add a walk. This plan works well in combination with the Slow and Steady plan.

Visit our $25 and Under page for a selection of inexpensive pedometers.


                                    Get the Most from Your Minutes

Week 1
 		20 minutes/25 minutes/25 minutes
Week 2
 25 minutes/30 minutes/30 minutes
Week 3
 30 minutes/30 minutes/30 minutes
Week 4
 35 minutes/35 minutes/35 minutes
Week 5
 35 minutes/40 minutes/40 minutes
Week 6
 40 minutes/40 minutes/45 minutes
Week 7
 45 minutes/45 minutes/45 minutes
Week 8
 45 minutes/45 minutes/50 minutes
Week 9
 50 minutes/50 minutes/50 minutes
Week 10
 50 minutes/50 minutes/55 minutes
Week 11
 55 minutes/55 minutes/60 minutes
Week 12
 60 minutes/60 minutes/60 minutes