YOUR7 DAY walking workout

MONDAY

Walk at an easy pace for 10 minutes, somewhere flat and smooth.

TOP TIP: “It really doesn’t matter how short a walk is,” says Armarego. “Do it consistently and frequently, and your fitness and BGLs will start to improve, regardless of how far you walk when you’re starting out.”

TUESDAY

Set off at a moderate pace (where you can talk while you’re walking, but are still huffing and puffing) for 10 minutes, somewhere flat and smooth.

TOP TIP: Use the right technique. Walk at a steady pace, stand as straight as you can, and step with a rolling action from your heel to your toe.

WEDNESDAY

Rest day.

THURSDAY

Today you’re going to walk twice for 10 minutes, maintaining a light pace (where you can walk and easily talk). Try to walk up some hills, if you can.

TOP TIP: Don’t be tempted to ‘text and walk’. Looking at a mobile phone changes how you move, which increases your risk of tripping.

FRIDAY

Rest day.

SATURDAY

Walk around the house for 10 minutes in the morning and again in the afternoon at a moderate pace.

TOP TIP: Wear a FitBit, Jawbone or simple pedometer. Studies show that using a device will help to boost your step count and it’s fun to see how many steps you take in a day.

SUNDAY

Walk for 15 minutes today, maintaining a moderate pace.

TOP TIP: If you have access to a beach, walk on the sand to increase the amount of energy you use and give your leg muscles a greater workout.