How do I start a walking program to improve my health?

Penn Medicine

Starting a walking program can be as easy as buying a good pair of walking shoes. Before you start a walking program, consult your physician. The first week of walking, aim for 10 minutes of walking twice a day. The next week, walk for 30 minutes, 5 days a week and add 10 minutes of resistance training such as dumbbell curls or abdominal crunches. The third week, walk for 40 minutes, five days a week and add 20 minutes of resistance training. Once you are up to 40 minutes a day, increase your pace and not your time.

The best way to start a walking program is to set a goal.  A simple starting goal would be to complete 5,000 steps a day.  The best way to track this would be to purchase a pedometer, very inexpensive, and monitor your daily steps.  Again, your goal should start small and increase as you feel more comfortable.

Other ways to start download a walking calendar and a walking log.  These two forms will assist you in keep track of your walks and help you stick to a goal.  Maybe your goal is to be able to walk 3 consecutive miles.  An easy way to set your goal would be to find your baseline, i.e. able to walk 1 mile straight without interruption.  From there, you will be able to use your walking calendar to set when you want to able to walk those 3 miles straight.

Continue Learning about Walking Programs

Walking Programs

Walking Programs

A walking program can help you create an exercise routine to meet your fitness goals. Start by consulting your physician, then decide the number of steps or minutes walking you'll want to achieve. Pedometers can help you track you...

r steps, and walking calendars and logs are often available for free online. Learn more about starting a walking program and staying motivated with expert advice from Sharecare.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.