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Walking is easy, fun, and free! It also has many health benefits. Regular, brisk walking can help you to lower the risk of heart disease and stroke, manage your weight, and feel energetic. Here are some tips for starting a walking program.
My goal: ________________________________________________________________________
(e.g., Walk for 30 minutes, 5 days a week.)
Tips to Help Reach My Goal
- Aim to walk for 30 minutes, 5 days a week. You can break this up during the day, at times that work best for your schedule.
- Think about safety. Walk with a buddy, if you can, and choose a walking route that’s in a safe, familiar area.
- Wear supportive shoes with good cushioning, ankle and arch support.
- Walk with your head up and your back straight. Bend your elbows as you swing your arms, and take long, easy strides.
- Work up to brisk walking. Your heart will beat faster than normal, and you’ll breathe deeply but will still be able to carry on a conversation.
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Getting Started
“I haven’t exercised in a long time, so I chose walking to help me reach my health goals because it’s easy to do. I came up with this 8-week plan to help me build up to walking for 30 minutes at a time. I’m on my fourth week, and I’m already able to walk faster and longer than I thought I could!”
—Nadia, Omaha, Nebraska
Sample Walking Program
Week |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
Warm up:
Walk slowly
|
5 min |
5 min |
5 min |
5 min |
5 min |
5 min |
5 min |
5 min |
Activity:
Walk briskly
|
5 min |
7 min |
9 min |
11 min |
13 min |
15 min |
18 min |
20 min |
Cool down:
Walk slowly
|
5 min |
5 min |
5 min |
5 min |
5 min |
5 min |
5 min |
5 min |
Total time |
15 min |
17 min |
19 min |
21 min |
23 min |
25 min |
28 min |
30 min |
For more information, visit www.hrsa.gov/womenshealth.
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