Sometimes all we need to get started is a push in the right direction. By knowing where to start, we have taken that first step in making healthy changes in our lives.
Below are some examples of walking programs that you can use as you start toward your goal of being more physically active.
Walking Program
This is a great way to start off slowly with a walking program. Try to do this program 3 times a week. If you walk less than 3 times a week, increase the brisk walking time more slowly.
(Source: National Institute of Diabetes and Digestive and Kidney Disease)
| Week | Warm-up time | Fast walk time | Cool down time | Total time |
| 1 | Walk slowly 5 minutes | Walk briskly 5 minutes | Walk slowly 5 minutes | 15 minutes |
| 2 | Walk slowly 5 minutes | Walk briskly 8 minutes | Walk slowly 5 minutes | 18 minutes |
| 3 | Walk slowly 5 minutes | Walk briskly 11 minutes | Walk slowly 5 minutes | 21 minutes |
| 4 | Walk slowly 5 minutes | Walk briskly 14 minutes | Walk slowly 5 minutes | 24 minutes |
| 5 | Walk slowly 5 minutes | Walk briskly 17 minutes | Walk slowly 5 minutes | 27 minutes |
| 6 | Walk slowly 5 minutes | Walk briskly 20 minutes | Walk slowly 5 minutes | 30 minutes |
| 7 | Walk slowly 5 minutes | Walk briskly 23 minutes | Walk slowly 5 minutes | 33 minutes |
| 8 | Walk slowly 5 minutes | Walk briskly 26 minutes | Walk slowly 5 minutes | 36 minutes |
| 9 and beyond | Walk slowly 5 minutes | Walk briskly 30 minutes | Walk slowly 5 minutes | 40 minutes |
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