Get Walking

Get walking and challenge yourself to move!
Are you looking to ease your way into exercising regularly? This 12-week walking schedule provides a framework for gradually increasing your cardio time as your fitness level improves. If you're ready for something more challenging, follow the plan by jogging instead — or incorporate bursts of speed intervals into your walk. Remember, exercise doesn't have to be all or nothing — just keep moving. Anyone can walk, it just takes the first step to start.

Start at a pace that's comfortable for you. As you become more fit, you’ll be able to gradually pick up speed until you're walking briskly — the equivalent of 3.5 miles an hour. You should be breathing hard, but still able to carry on a conversation. Each week, add two minutes to your walking time.

Week.......Warm-up.......Brisk walking............Cool-down
1..............5 minutes........5 minutes.................5 minutes
2..............5 minutes........7 minutes.................5 minutes
3..............5 minutes........9 minutes.................5 minutes
4..............5 minutes........11 minutes...............5 minutes
5..............5 minutes........13 minutes...............5 minutes
6..............5 minutes........15 minutes...............5 minutes
7..............5 minutes........18 minutes...............5 minutes
8..............5 minutes........20 minutes...............5 minutes
9..............5 minutes........23 minutes...............5 minutes
10............5 minutes........26 minutes...............5 minutes
11............5 minutes........28 minutes...............5 minutes
12............5 minutes........30 minutes...............5 minutes

Ok lets move and get healthy, you are worth it. Invite your friends and family to join in.