A Sample Walking Program
Experts recommend walking briskly on most days. Aim for a target of 30 minutes on most days, or 150 or more minutes a week. Walking programs can help you reach this goal by slowly increasing the frequency and the amount of time you walk. Try this walking program:
Sixth week and beyond
Gradually increase your minutes of walking each time, and your number of times each week, until you reach 30 minutes, 5 to 7 days of the week.
Tips for getting the most from your walking program
Walk briskly. If you can sing, speed up. If you can’t talk easily, slow down.
Choose good walking shoes with padded soles and good arch support.
Don’t use hand or ankle weights. They can cause injuries.
Walk indoors if the weather is bad. Use a treadmill or walk inside a shopping mall.
Before you start walking, check with your healthcare provider if you are new to exercise, over 40, overweight, or a smoker. Also check with your healthcare provider if you have heart disease, high blood pressure, diabetes, arthritis, asthma, or any other health problem that concerns you. Your healthcare provider can help you get started and help you stay safe.
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