Be Active

Beginner's Schedule for Walking

Having a hard time getting started? Try following this beginner schedule. Warm up and cool down times are included in the scheduled minutes. Be sure to stretch after your walks.

Week
Sun
Mon
Tues
Wed
Thurs
Fri
Sat
1
15 Min
15 Min
20 Min
15 Min
20 Min
15 Min
20 Min
2
15 Min
20 Min
20 Min
15 Min
20 Min
15 Min
25 Min
3
15 Min
25 Min
20 Min
15 Min
25 Min
20 Min
25 Min
4
20 Min
30 Min
20 Min
20 Min
30 Min
20 Min
30 Min
5
20 Min
30 Min
30 Min
20 Min
30 Min
20 Min
35 Min
6
25 Min
30 Min
30 Min
25 Min
30 Min
25 Min
40 Min
7
25 Min
30 Min
40 Min
30 Min
30 Min
30 Min
40 Min
8
25 Min
30 Min
40 Min
30 Min
40 Min
30 Min
50 Min
9
30 Min
40 Min
40 Min
30 Min
40 Min
40 Min
50 Min
10
30 Min
40 Min
50 Min
30 Min
50 Min
40 Min
50 Min
11
40 Min
40 Min
50 Min
40 Min
50 Min
40 Min
50 Min
12
40 Min
40 Min
50 Min
40 Min
50 Min
40 Min
60 Min

Download and print a copy of this chart.

It is important that you are consistent with your workout. Consistency will help you develop a new habit.

The starting day for this schedule can be any day. Just keep the easy and hard days in the same order. If you are particularly tired during one week, don't increase your workout time. Use the previous week's schedule instead.

You may want to add another activity or two in order to keep things interesting and to cross train your muscles. If you do so, choose one of the easier days (Sunday or Wednesday) for this. One suggested schedule: take Sunday off and cross train on Wednesday. It is wise to wait until you've developed the habit of daily exercise before you change your routine.

You will feel tired and may experience some muscles soreness when you begin. This is normal. Don't let it keep you from walking. However, if you are in pain, stop your work out immediately and make an appointment to see your physician.

Note: If you have any chronic health problems you should get your physician's approval before beginning any fitness program.

Source: Adapted from The Walking Site


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