Use your walk as an opportunity to practice excellent posture. Keep your chest and chin up and your shoulders back. Stand tall and pull your abdominal muscles up and in.

Keep your elbows bent at 90 degrees. Your shoulders should be relaxed as the arms swing in sync with your legs. Avoid swinging the arms from side to side. They should point straight ahead and stay close to the body. Take short quick steps. Push off from your heel, roll along the outside of the foot, and then push through the big toe.

To increase the intensity of your workout, pump your arms with more vigor and focus on pushing off the toes with more force. Try adding hills to your outdoor walking routes for more of a challenge.

Warm Up

Walk within THR*

Cool Down

Total Time

Week1 (repeat 3 days)	Walk slowly 5 minutes	Walk briskly 5 minutes	Walk slowly & stretch 5 minutes	15 minutes
Week2 (repeat 3 days)	Walk slowly 5 minutes	Walk briskly 7 minutes	Walk slowly & stretch 5 minutes	17 minutes
Week3 (repeat 3 days)	Walk slowly 5 minutes	Walk briskly 9 minutes	Walk slowly & stretch 5 minutes	19 minutes
Week4 (repeat 3 days)	Walk slowly 5 minutes	Walk briskly 11 minutes	Walk slowly & stretch 5 minutes	21 minutes
Week5 (3-5 days)	Walk slowly 5 minutes	Walk briskly 13 minutes	Walk slowly & stretch 5 minutes	23 minutes
Week6 (3-5 days)	Walk slowly 5 minutes	Walk briskly 15 minutes	Walk slowly & stretch 5 minutes	25 minutes
Week7 (3-5 days)	Walk slowly 5 minutes	Walk briskly 18 minutes	Walk slowly & stretch 5 minutes	28 minutes
Week8 (3-5 days)	Walk slowly 5 minutes	Walk briskly 20 minutes	Walk slowly & stretch 5 minutes	30 minutes
Week9 (3-5 days)	Walk slowly 5 minutes	Walk briskly 23 minutes	Walk slowly & stretch 5 minutes	33 minutes
Week10 (3-5 days)	Walk slowly 5 minutes	Walk briskly 26 minutes	Walk slowly & stretch 5 minutes	36 minutes
Week11 (3-5 days)	Walk slowly 5 minutes	Walk briskly 28 minutes	Walk slowly & stretch 5 minutes	38 minutes
Week12 (3-5 days)	Walk slowly 5 minutes	Walk briskly 30 minutes	Walk slowly & stretch 5 minutes	40 minutes

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