STARTING A WALKING PROGRAM
Are you looking to improve your health? Walking is the way to go! Walking has so many health benefits! A recent study in JAMA neurology found that walking 4000 steps a day can reduce you risk of dementia by 25% and 10,000 steps would reduce your risk by 50%! Additionally, two large, long-term Harvard studies suggest that walking for about 20 minutes a day may cut your risk of heart disease by as much as 30%.
So lets get moving!!!
First, find a comfortable pair of walking sneakers. Second, find a walking buddy. Accountability partners are key! They will help motivate you to keep moving on days your are not so motivated and you will do the same for them! Establish a time to walk and put it on the calendar! Make it a priority in your day like you would make having lunch, picking up the kids from school, etc. Many people find motivation from a walking club or group. Here is some additional information on walking clubs in your area. For additional suggestions for group walking opportunities, see the websites from the American Heart Association (/walking-clubs) and Walk with a Doc (www.walkwithadoc.org).
Using a pedometer may be another way to track how far you have walked and provides extra motivation. One review of 26 studies found that people who used pedometers raised their physical activity levels by nearly 27%, adding about 2,500 steps a day. Most stores that sell exercise equipment have inexpensive pedometers. See the article here for three good options for pedometers found on Amazon.
THE WALKING PROGRAM
If you haven’t been exercising, this eight-week workout (see “Get started walking”) by Harvard Medicine is a great way to begin. You’ll gradually increase the amount of time you’re walking, building up to the recommended 150 minutes of moderate-intensity exercise per week. That means brisk walking, as if you’re in a bit of a hurry. Your breathing rate should increase, but you can still talk in full sentences.
GET STARTED WALKING
This program will have you start out with just 10 minutes of walking and build up to 30 minutes of walking!
| Week | Sessions per week | Warm-up (time and pace) | Walking (time and pace) | Cool-down (time and pace) | Daily total | Weekly total |
| 1 | 7 | 3 minutes slow | 5 minutes moderate | 2 minutes slow | 10 minutes | 70 minutes |
| 2 | 7 | 3 minutes slow | 10 minutes moderate | 2 minutes slow | 15 minutes | 105 minutes |
| 3 | 6 | 3 minutes slow | 15 minutes moderate | 2 minutes slow | 20 minutes | 120 minutes |
| 4 | 6 | 5 minutes slow | 5 minutes moderate, 5 minutes brisk, 5 minutes moderate | 2 minutes slow | 20 minutes | 120 minutes |
| 5 | 6 | 3 minutes slow | 5 minutes moderate, 10 minutes brisk, 5 minutes moderate | 2 minutes slow | 25 minutes | 150 minutes |
| 6 | 6 | 5 minutes slow to moderate | 12 minutes brisk, 3 minutes moderate | 5 minutes slow | 25 minutes | 150 minutes |
| 7 | 6 | 5 minutes slow to moderate | 15 minutes brisk | 5 minutes moderate to slow | 25 minutes | 150 minutes |
| 8 | 5 | 5 minutes slow to moderate | 20 minutes brisk | 5 minutes moderate to slow | 30 minutes | 150 minutes |
*Before starting this walking program, talk with your doctor if you have serious health problems or if you are older than 40 and have been inactive.
Print this schedule out and get moving! Check off each day you accomplish! The key to better health is CONSISTENCY! Show up every day and get your body moving! You will be amazed at the results at the end of 8 weeks!
If you have pain and/or injury that prevents you from walking reach out to your doctor or physical therapist! Physical therapists are movement experts that can help address barriers to being active! Give us a call 843-637-0225!