Walking is one of the most popular and accessible exercises. Here are some suggestions for a walking program to keep you challenged. Please modify it to meet your level of fitness and goals.
Sunday - Long slow walk
Monday - Shorter faster walk
Tuesday - Moderate distance, moderate pace
Wednesday - Rest
Thursday - Walk up a hill
Friday - Intervals of slow and brisk walking
Saturday - Rest
You can change the days of rest or exercise to meet your needs. It is not defined the times or intensities as it is difficult without knowing more information about you.
- For example, a long walk might be 30 minutes right now - going as slow as you need to. You may only be able to walk fast for 10 - 12 minutes. Keep a log of your time and if you went slow, moderate or brisk.
- You should strive to increase your times and speed over the next several months.
It is OK for you to break your walks into two or three shorter sessions a day rather than one long one. You may want to add a hike on a trail or walk in different neighborhoods, malls, parks, etc. to keep your interest up as well as to challenge yourself.
Do start out slowly though, and be patient.