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Six-Week Beginner Walking Plan. This six-week program is for the beginner walker who wants to improve overall health and increase energy. Walks start at 10 minutes or less and gradually work up to 30-plus minutes.
When starting a walking program, or any exercise routine, it’s good to have a measurable plan with small steps that can lead to long-term success. Here’s a FREE walking program with a 12-week plan for beginners that can take you from Day 1, through Week 12, and into a new healthy habit!
The goal of this 12-Week Walking Plan for Beginners is to move you toward walking for 30-60 minutes, 5-7 days a week.1 Check with your health care provider before you start any exercise program. *As you improve your fitness, try to walk within the upper range of your target heart rate zone.
Not sure how often to walk or for how long? No problem. Use this walking program as your guide and then adapt it to your needs. Remember to also do strengthening activities each week and to warm up and cool down by walking slowly for 5 minutes before and after walking briskly.
MINDFUL WALKING FOR ADULTS. “Walk as if you are kissing the earth with your feet." — Thich Nhat Hanh. OVERVIEW. Cultivate calmness by becoming aware of your body as you walk, feeling the sensations of slow and deliberate movement. PLANNING FOR IT.
ZERO TO SIXTY IN 12 WEEKS. If you are having a hard time getting started or need a structured plan... here is an easy to follow beginner schedule that starts with 15 minute walks and will have you walking 60 minutes in 12 weeks. Warm up and cool down time are included in the scheduled minutes.
For older adults, achieving 150 minutes of physical activity per week can help you live a longer life, improve your fitness, maintain muscle strength and flexibility, and ensure good bone health. Walking will help you feel better mentally and will have an impact on your overall quality of life.
