Just starting to work out?

Beginner's Schedule for Walking

Having a hard time getting started? Try following this beginner schedule. Warm up and cool down times are included in the scheduled minutes. Be sure to stretch after your walks.

Week	Sun	Mon	Tues	Wed	Thurs	Fri	Sat
1	15 Min	15 Min	20 Min	15 Min	20 Min	15 Min	20 Min
2	15 Min	20 Min	20 Min	15 Min	20 Min	15 Min	25 Min
3	15 Min	25 Min	20 Min	15 Min	25 Min	20 Min	25 Min
4	20 Min	30 Min	20 Min	20 Min	30 Min	20 Min	30 Min
5	20 Min	30 Min	30 Min	20 Min	30 Min	20 Min	35 Min
6	25 Min	30 Min	30 Min	25 Min	30 Min	25 Min	40 Min
7	25 Min	30 Min	40 Min	30 Min	30 Min	30 Min	40 Min
8	25 Min	30 Min	40 Min	30 Min	40 Min	30 Min	50 Min
9	30 Min	40 Min	40 Min	30 Min	40 Min	40 Min	50 Min
10	30 Min	40 Min	50 Min	30 Min	50 Min	40 Min	50 Min
11	40 Min	40 Min	50 Min	40 Min	50 Min	40 Min	50 Min
12	40 Min	40 Min	50 Min	40 Min	50 Min	40 Min	60 Min

Download and print a copy of this chart.

It is important that you are consistent with your workout. Consistency will help you develop a new habit.

The starting day for this schedule can be any day. Just keep the easy and hard days in the same order. If you are particularly tired during one week, don't increase your workout time. Use the previous week's schedule instead.

You may want to add another activity or two in order to keep things interesting and to cross train your muscles. If you do so, choose one of the easier days (Sunday or Wednesday) for this. One suggested schedule: take Sunday off and cross train on Wednesday. It is wise to wait until you've developed the habit of daily exercise before you change your routine.

You will feel tired and may experience some muscles soreness when you begin. This is normal. Don't let it keep you from walking. However, if you are in pain, stop your work out immediately and make an appointment to see your physician.

Note: If you have any chronic health problems you should get your physician's approval before beginning any fitness program.

Source: Adapted from The Walking Site

Find new places to walk with the Gold Medal Miles book.

via checkyourhealth.org

If you're just starting to work out - take it easy. check out the resources on http://checkyourhealth.org. There is plenty of quality free information about how to eat and move healthy. It takes a little motivation and determination to put the information into action - and that's what it all comes down to - taking some action.
If you need some motivation or encouragement along the way - check out The Clearing Cure or Thin and Healthy Utah. We're here to help!

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