When you begin walking, make sure you:
- Walk with your chin up and your shoulders held slightly back
- Wear suitable footwear, with good ankle support
- Walk so that the heel of your foot touches the ground first and roll your weight forward
- Walk with your toes pointed forward and swing your arms as you walk
Note: You should aim to walk on four or five occasions per week.
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Warm up time
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Fast walk time
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Cool down time
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Total time
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Week 1
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Walk slowly 5 min.
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Walk briskly 5 min.
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Walk slowly 5 min.
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15 min.
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Week 2
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Walk slowly 5 min.
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Walk briskly 7 min.
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Walk slowly 5 min.
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17 min.
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Week 3
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Walk slowly 5 min.
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Walk briskly 9 min.
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Walk slowly 5 min.
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19 min.
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Week 4
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Walk slowly 5 min.
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Walk briskly 11 min.
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Walk slowly 5 min.
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21 min.
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Week 5
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Walk slowly 5 min.
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Walk briskly 13 min.
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Walk slowly 5 min.
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23 min.
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Week 6
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Walk slowly 5 min.
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Walk briskly 15 min.
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Walk slowly 5 min.
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25 min.
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Week 7
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Walk slowly 5 min.
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Walk briskly 18 min.
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Walk slowly 5 min.
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28 min.
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Week 8
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Walk slowly 5 min.
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Walk briskly 20 min.
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Walk slowly 5 min.
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30 min.
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Week 9
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Walk slowly 5 min.
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Walk briskly 23 min.
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Walk slowly 5 min.
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33 min.
|
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Week 10
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Walk slowly 5 min.
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Walk briskly 26 min.
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Walk slowly 5 min.
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36 min.
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Week 11
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Walk slowly 5 min.
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Walk briskly 28 min.
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Walk slowly 5 min.
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38 min.
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Week 12
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Walk slowly 5 min.
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Walk briskly 30 min.
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Walk slowly 5 min.
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40 min.
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For Week 13 and beyond, gradually increase your brisk walking time to 30-60 minutes four or five times per week and aim to achieve 10,000 steps per day.
