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 How to Start a Walking Program
Guidelines
- Time not distance is important
- Walk at least 3 times a week, 5-7 if possible
- Achieve your target heart rate (see below)
- For aerobic fitness, maintain target heart rate for entire walk
- When beginning walk at least 10 minutes
- Gradually increase your walking time to 40-60 minutes
Sample Beginners Program
| Week |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
| Minutes |
10 |
15 |
20 |
25 |
30 |
30 |
35 |
35 |
40 |
40 |
45 |
45 |
| Times Per Week |
3 |
4-5 |
3 |
4-5 |
3 |
4-5 |
3 |
4-5 |
3 |
4-5 |
3 |
4-5 |
Warm-Up Exercises for Walking
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Exercise #1 - Stretch and Reach
For abdomen, upper chest, shoulders and arms
Raise arms out to the sides and overhead, bringing palms together.
Look up at hands.
Hold for 5 - 30 seconds.
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Exercise #2 - Extended Arm Side Stretch
For inner and outer thighs, hips, sides of torso, back of shoulders and arms
Stand with legs spread slightly more than shoulder width apart.
Raise right arm overhead with palm facing the floor.
Slide left hand down left leg toward the ankle.
Hold for 5 - 30 seconds.
Return slowly to starting position.
Repeat on other side.
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Exercise #3 - Runners Stretch
For calves and hamstrings
Stand with one leg forward with the knee bent and the other leg behind with the knee straight.
Bend the front knee forward until you feel a stretch in the calf of the back leg.
Hold for 5 - 30 seconds.
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Exercise #4 - Standing Quad Stretch
Front of hips, thighs and legs
Stand at arms length away from wall.
Place your right palm against the wall.
Grab your left ankle with your left hand.
Pull your knee backward, keeping your thighs even, until you feel a stretch along the front of your left thigh.
Slide your left hand down over your foot and pull your foot until you feel a stretch along the front of your lower leg.
Hold for 5 - 30 seconds.
Repeat with the other leg.
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Heart Rate Chart
| Age |
Target Zone 60-75% |
| 20 Years |
120-150 Beats per Minute |
| 25 Years |
117-146 Beats per Minute |
| 30 Years |
114-142 Beats per Minute |
| 35 Years |
111-138 Beats per Minute |
| 40 Years |
108-135 Beats per Minute |
| 45 Years |
105-131 Beats per Minute |
| 50 Years |
102-127 Beats per Minute |
| 55 Years |
99-123 Beats per Minute |
| 60 Years |
96-120 Beats per Minute |
| 65 Years |
93-116 Beats per Minute |
| 70 Years |
90-113 Beats per Minute |
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Map and Directions
FAQs
RESOURCES
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