Coming to our Level 1 Fitness Walking Program is a great first step.
You'll find this program right for you if:
Your Health Goal
In the Level 1 Fitness Walking Program,
your goal is to walk 30 minutes a day and at least 150 minutes a week.
Your risk of heart disease is reduced at this activity level.
Track Your Walks
Stay on track by recording your walks in a simple log or journal. (right click to download). Jot down your route, date and time. You can track your progress easily this way. It feels good when you can see your improvements in writing.
Make It A Habit
Walk at least five days out of seven - even if you have to reduce your time some days, This is really important!
Work first to increase your walking time. As you start feeling stronger, you can work on increasing your speed.
Take It Easy
Take it easy when you start out. Our Level 1 Fitness Walking Program is all about taking your time. Go at a pace that doesn't hurt you, but does challenge you.
Make it an enjoyable experience. You're walking toward a healthier lifestyle.
Level 1 Fitness Walking Program
IMPORTANT: Do your warm up and stretching exercises BEFORE and AFTER every session.
Equally important even as you are just starting is to wear good, padded socks. They will make a world of difference in your comfort.
SPECIAL NOTE: We've included a Pre Week 1 Program for those that find it hard to even walk at all right now. Start here if you have trouble even walking across the room. Baby steps are great steps too!
Walking 15 minutes a day now? Go straight to Week 1.
*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!
Bumps In The Road
Our Level 1 Fitness Walking Program is all about getting you to start walking again, step by step. If you find a week is a bit too difficult right now, don't push yourself. Repeat the last week. Move on only when you feel comfortable.
By now you've already come a long way with your walking - from 60 minutes a week (or less) to 150 minutes a week. And now you can do that comfortably.
Congratulations! You've done it! You've completed your Level 1 Fitness Walking Program.
Time to move on to our Level 2 Fitness Walking Program!
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