Fitness Walking 1

Welcome to Fitness Walking 1. You've taken a really great first step just by deciding to get started.

Way to go! Congratulations!

Just to confirm this is the right place for you. It is if:

• you've decided it's time to 'get off the couch'.
• your doctor told you to
• you just want to try a bit of walking and see how it goes.
• you're ready to graduate from your rehab exercises program.
• you walk some now but just want to 'start from the beginning' just to be safe.

Your Health Goal

In Fitness Walking 1 your goal is to walk 30 minutes a day for a weekly total of at least 150 minutes. This level of activity will decrease your risk of heart disease.

Walking for weight loss comes in the next level - Fitness Walking 2. You need to walk 45-60 minutes a day for a minimum of 5 days a week to accomplish that.

Track Your Walks

Keep a record of your walks so you can see your progress. Note your route, ideas that come to mind, keep yourself on track.

Make It A Habit

Walk at least five days of the week even if you have to reduce your time some days. You are building towards a new healthy habit. Work on increasing the time you spend walking each week before working on your speed.

Take It Easy

You are just starting out. Take it easy. Take your time. Go at a pace that challenges you but does not hurt you.

Enjoy the experience. You are helping yourself to a healthier life.

Fitness Walking 1 Schedule

Remember to do your warm up and stretching exercises before AND after your walk. This is important to do every day you walk whether it is our Fitness Walking 1, 2 or 3 program.

SPECIAL NOTE: We've included a Pre Week 1 here for those that find it really hard to walk at all right now. This is based on the simple fact that any walking is beneficial for you. Whether you can only walk across the room now or can make it all the way to the sidewalk with difficulty, start here. Baby steps are great steps too!

Walking 15 minutes a day now? Go straight to Week 1.

Pre Week 1
• Start with walking a distance you can do now - 10 paces, 20 paces, across a room, to the front sidewalk. Do what you can - once each way. Go as slowly as you need to.
• Walk every second day until you feel strong enough to do it once every day
• When you can do this every day, then increase your distance a bit - 2 paces, 5 paces,whatever works for you.Don't overdo it!
• Walk this way for three days, a day off and then 4 days.
• Slowly increase your paces or distance until you can walk 10-12 minutes a day* or 60 minutes a week/
• When you feel ready for it, try the Week 1 schedule.
• Give yourself a pat on the back when you get here. Great Accomplishment!

*NOTE: Take as many weeks as you need here to reach this walking time. No rush. Don't try and do it all the first week!

Week 1

• Start with a daily 15 minute walk.
• Walk at an easy pace throughout this level. Don't rush things!
• Walk five days of the week. Build a habit of consistency.
• Spread out your rest days. For example make day 3 and day 6 a rest day.
• Weekly total walking goal - 60-75 minutes.

Week 2

• Add 5 minutes a day for a 20 minute daily walk
• Walk five days a week. continue building your habit.
• You may extend yourself some days and follow it with a rest day.
• Spread out your rest days as before
• Weekly total walking goal - 75-100 minutes

Week 3

• Add 5 minutes a day for a 25 minute daily walk
• Walk 5 days a week. Work on building your habit.
• Try extending yourself some days followed by a rest day
• Spread out your rest days.
• Weekly total walking goal - 100-125 minutes.

Week 4

• Add 5 minutes a day for a 30 minute daily walk
• Walk 5 days a week. Continue to build your habit
• Try extending yourself a bit more some days, followed by a rest day
• Spread out your rest days.
• Weekly total walking goal - 125-150 minutes

Bumps In The Road

If you find a week turns out to be difficult, don't push yourself. Repeat that week rather than adding more time to it. Proceed to the next level when you feel comfortable. Fitness Walking 1 is all about getting you started walking again, step by step.

Graduation

Once you are walking 30 minutes a day, 5 days a week and doing it comfortably then...

Congratulations! You did it. You've already come a long way - from 60 minutes walking a week to 150 minutes. You've completed your Fitness Walking 1. It's time to graduate to Fitness Walking 2!

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