Pick a Plan… Choose a Park… Go for a Walk!
It is recommended you get 150 minutes of moderate intensity activity a week. Below is a staged walking plan to help you meet that goal.
1. Pick a Plan
Beginner
Complete a 1 mile walk in 15 minutes
5X a week
Intermediate
Complete a 1.5 mile walk in 23 minutes
5X a week
Recommended
Complete a 2 mile walk in 30 minutes
5X a week
TO LOWER BLOOD PRESSURE AND CHOLESTEROL:
In addition to your walking, you need to have 40 minutes of moderate to vigorous aerobic activity 3 or 4 times a week, such as a run or bike ride: Recommended Running Routes Bike Map
2. Choose a Park:
3. Go for a Walk!
How Fast should I walk?
Go at your own pace. Start walking at a comfortable speed, and take breaks when needed. Everyone is at different levels, so pick a starting point that works best for you. Work your way up to walking a mile in 15 minutes. Once you are able to do that then try out a longer distance.
Take it one step at a time
Keep in mind that your time may fluctuate depending on the weather or how you are feeling that day. Don’t let a decrease in time or distance discourage you. Walking a short distance is better than not walking at all. Every bit helps.
Keep track of your walks
To stay on track, you should set goals and keep track of your progress. There are plenty of free walking apps out there that will track the time, distance, speed, etc. for you. We have also provided a free printable Track My Walks page to keep track of your activity.