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 walking program 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.
Download a FREE 12-Week Walking Plan for Beginners (printer-friendly pdf)
Tips for Success:
Start Slowly
- If you haven’t been physically active for awhile, start slowly.
- Gradually build up how long and how fast you walk – moving gradually from the warm up to a more brisk walking pace day by day.
- Eventually, you can learn to keep your brisk walk within your target heart rate zone – the optimal pace at which you want to perform any aerobic exercise for maximum benefit.
Listen to Your Body
- It’s always important to listen to your body when you exercise. Although you may feel some soreness or a bit of stiffness, especially when you begin, you should not feel pain.
- During a brisk walk you should be able to talk, but not sing. If you can’t complete a sentence, you’re going too fast. Slow down slightly and keep going.
- If you feel dizzy, like fainting, unable to catch your breath, or pain/pressure in your chest during or after exercise. Stop the activity and contact your health care provider immediately.
Stay Motivated
To stay motivated:
- Find your “Why”: Decide why you’re walking. Write it down and post it as a reminder where you will see it often.
- Set a goal: Challenging yourself to meet a goal, such as walking a 5k or 10k, or being able to walk a specific distance from your front door and back within a specified time.
- Buddy-up: Ask a friend or family member to join you. Keep each other accountable to walking regularly, and keeping a good pace.
Join a Walking Program or Event
- Step into the habit of healthy with a team-based walking programs like Walk Across Texas or Walk Through Texas History.
- Join a program like the 10 – 10,000 Change Challenge to increase your intake of fruits and vegetables.
References
- S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018.
- National Heart, Lung, & Blood Institute (2006). Your guide to physical activity and your heart. NIH Publication NO. 06-5714. Accessed July 8, 2022. https://www.nhlbi.nih.gov/resources/your-guide-physical-activity-and-your-heart
- University of Wisconsin School of Medicine and Pubic Health,. Sample walking program. Accessed July 8, 2022. https://www.uwhealth.org/files/uwhealth/docs/pdf6/HVT_Walking_Handout_Update.pdf
