How to Start a Walking Program

January 11th, 2021
How to Start a Walking Program

Did you know a person walks 65,000 miles in their lifetime? That’s equivalent to walking three times around the earth. Walking is simple, requires little equipment other than a good pair of shoes, is easier on your joints than running, is great for all ages, and has a myriad of other benefits. The simple act of walking can increase blood flow to the brain and improve your mood. Better yet, walking for 10 miles every week would eliminate 500 pounds of carbon dioxide emissions a year. If you are looking for a simple, yet effective workout, walking might be your best bet! Here are some things to consider from Very Well Fit when it comes to starting a walking program. 

Week 1

Start with a daily 15-minute walk at an easy pace. Walk five days the first week. You want to build a habit, so consistency is important. Spread out your rest days, such as making day 3 a rest day and day 6 a rest day. Weekly total goal: 60 to 75 minutes

Week 2

Add five minutes a day so you are walking for 20 minutes, five days a week. Or, you may wish to extend yourself more on some days, followed by a rest day. Weekly total goal: 75 to 100 minutes

Week 3

Add five minutes a day so you are walking for 25 minutes, five days a week. Weekly total goal: 100 to 125 minutes

Week 4

Add five minutes a day to walk for 30 minutes, five days a week. Weekly total goal: 125 to 150 minutes

Tips

If you find any week to be difficult, repeat that week rather than adding more time. Do this until you are able to progress comfortably. Once you are able to walk for 30 minutes at a time comfortably, you are ready to use a variety of different workouts to add intensity and endurance. A weekly walking workout plan includes walks with higher-intensity intervals, speed-building walks, and longer walks.

Walking can raise your heart rate, contributing to your recommended daily activity, and is gentle enough to do daily. At US Rehabilitation & Health Services, our team is here to provide support to YOU – the patient. Our success is dependent upon your success, and we strive to create a warm, welcoming environment where you can actively heal. At US Rehabilitation & Health Services, we have one mission: helping our patients reach their highest physical potential.

Sources:

https://www.verywellfit.com/how-to-walk-beginners-walking-schedule-3432465

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