Week 1: Ease Into It (Beginner Level)

Goal: 15–20 minutes per day

Pace: Comfortable, steady pace (you can talk without getting out of breath)

• Choose flat surfaces to start.
• Walk in the morning or evening for a fresh start or relaxing end to the day.

Week 2: Build Momentum

Goal: 20–30 minutes per day, 5 days a week

Pace: Slightly brisker pace (feel your heart rate increase slightly)

• Add light stretches before and after walking.
• Include a walking buddy to stay motivated.

Week 3: Increase Intensity

Goal: 30–40 minutes per day, 5–6 days a week

Pace: Alternate between brisk walking and slow recovery every 5 minutes (interval walking).

• Explore new routes to keep it exciting.
• Incorporate slight inclines or stairs for variety.

Week 4: Make It a Habit

Goal: 40–50 minutes per day, 6 days a week

Pace: Maintain a consistent brisk pace (you should feel warm and breathe a bit harder but can still hold a conversation).

• Track your steps with a pedometer or fitness app.
• Set a target of 7,000–10,000 steps daily.

Advanced Plan: Challenge Yourself (Optional)

Duration: 50–60 minutes per day, 6–7 days a week

Pace: 1–2 days of power walking (fast-paced); the rest at a moderate pace.

• Add intervals of jogging or hill walking for added intensity.
• Walk with light hand weights for strength-building.

General Tips for Any Plan

• Hydrate: Drink water before and after your walk, especially in warmer weather.
• Warm-Up: Start with a 3–5 minute slow-paced walk before picking up speed.
• Cool Down: End with a 5-minute relaxed walk and light stretching.
• Stay Consistent: Make walking a priority in your daily routine.
• Track Progress: Use a journal or app to log time, distance, and feelings after each walk.