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A Sample Walking Program

Experts recommend walking briskly on most days. Aim for a total of 150 or more minutes a week. Walking programs can help you reach this goal by gradually increasing the frequency and time you walk. Try this walking program:

Coach instructing man how to use treadmill.

First Week

  • Walk 3 times a week.

  • Walk for 5 minutes each time.

Second Week

  • Walk 3 times a week.

  • Walk for 10 minutes each time.

Third Week

  • Walk 3 times a week.

  • Walk for 13 minutes each time.

Fourth Week

  • Walk 3 times a week.

  • Walk for 15 minutes each time.

Fifth Week

  • Walk 4 times a week.

  • Walk for 15 minutes each time.

Sixth Week and Beyond

Gradually increase your minutes of walking each time, and your number of times each week, until you reach 30 minutes, 5–7 days of the week.

Tips for Getting the Most from Your Walking Program

  • Walk briskly. If you can sing, speed up. If you can’t talk easily, slow down.

  • Choose good walking shoes with padded soles and good arch support.

  • Don’t use hand or ankle weights. They can cause injuries.

  • Walk indoors if weather is bad. Use a treadmill or walk inside a shopping mall

Before you start walking, check with your healthcare provider if you are new to exercise, over 40, overweight, or a smoker; or if you have heart disease, high blood pressure, diabetes, arthritis, asthma, or any other medical condition that concerns you. Your healthcare provider can help you get started.


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