10-Week Walking Regimen

WEEK 1

• Walk for 15 – 30 minutes at a comfortable pace, depending on your ability. Warm up for 5 minutes at an easy walking pace before doing a 5-minute easy stretching routine. Resume walking at a comfortable pace, then end up with another 5 minutes of gentle stretching routine. 

• Take a rest on the 7th day. Your body needs to rest and rebuild itself. 



WEEK 2

• Increase your walking time by 5 - 10 minutes for this week. Do the same routine. 

• Rest on the 7th day. 


WEEK 3 – WEEK 10

• Increase your walking time by 5 - 10 minutes every week until you are now capable of walking for an hour each time. The health benefits of walking can be maximized if you sustain a 30 – 60 minute walk a day. 

• Remember to rest on the 7th day of each week.