Walk for Life—A 12-Week Program for Beginners
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By: Cooper Aerobics Staff
Moving from a sedentary lifestyle to an active one takes little more than a comfortable pair of walking shoes and consistency.
Following this easy walking program, better health and a more positive mental outlook are only a step away. Starting now, put your foot down and start walking toward a more healthy life.Go slowly at first. Walk five days a week for the first six weeks at a relaxed pace.
Week 1 Walk 1 mile in 24 minutes 5 days a week.
Week 2 Walk 1 mile in 22 minutes 5 days a week.
Week 3 Walk 1 mile in 20 minutes 5 days a week.
Week 4 Walk 1-1/2 miles in 30 minutes 5 days a week.
Week 5 Walk 1-1/2 miles in 29 minutes 5 days a week.
GOAL Week 6 Walk 2 miles in less than 40 minutes 5 days a week.
Pick up the pace. If you have not experienced any adverse effects during the first six weeks, step up to a higher level.
Week 7 Walk 2 miles in 38 minutes 4 times a week.
Week 8 Walk 2 miles in 36 minutes 4 times a week.
GOAL Week 9 Walk 2 miles in less than 35 minutes 4 times a week.
Keep on walking. You will achieve major health and longevity benefits by continuing to walk at the 6-week or 9-week level. As it becomes easier to walk at a faster pace, move on to the third level.
Week 10 Walk 2 miles in 34 minutes 4 times a week.
Week 11 Walk 2 miles in 32 minutes 4 times a week.
GOAL Week 12 Walk 2 miles in less than 30 minutes 3 times a week.
Remember to consult your doctor regularly before and throughout this program.
Always warm up and cool down gradually and include some strength training in your program.
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