Sample Walking Program
This program starts slowly and gradually increases so that you can achieve a realistic goal easily. It’s based on walking four times a week to start. Begin with a five-minute warm-up period of stretching/ flexibility exercises and walking slowly to start. Then pick up the pace and walk briskly. Finish it off with a cool down by walking slowly for five minutes.
Continue this basic pattern for 12 weeks, increasing the brisk walking by two minutes each week up to a maximum of 30 minutes of brisk walking by the 12th week. By this time you might be looking for a further challenge – great! Feel free to add some other forms of exercise that you can comfortably enjoy – go for a swim or maybe try a group class. Remember, it’s a good idea to check your pulse periodically to make sure that you are within your target heart range.