Walking fitness plan: Week 1

Want to be a walker but don’t know where to start? This 4 week plan will get you going. Welcome to week 1.

Welcome to week 1

Monday


Walk for 10 minutes continuously, at a low intensity.

Tip: Walk 5 minutes then turn around and walk back.

 

Tuesday


Walk for 10 minutes continuously, at a low intensity.

Tip: Make a playlist of your favourite songs that adds roughly up to 10 minutes. Then you won’t be clock watching during your walk.

 

Wednesday


Walk for 10 minutes continuously, at a low intensity.

Tip: Need to test your intensity? Sing along to your playlist. If you can easily sing along you’re at the right intensity for this session.

 

Thursday


Today is an optional rest day. Take the day off if you need it. But if you’re keen for more try something different, or any activity you enjoy.

 

Friday


Walk for 15 minutes continuously, at a low intensity.

Tip: Wear an activity Tracker today and see how many steps you can do, or how much distance you can cover.

 

Saturday


Walk for 15 minutes continuously, at a low intensity.

Tip: Have your steps or distance increased from yesterday? See if you can do a little more today.

 

Sunday


Today is a rest day. Rest means no planned training. But don’t forget to keep your incidental exercise up for general health and extra kilojoule burning by staying on your feet, walking places or enjoying active leisure activities, like a family bike ride.

 

Intensity level


Low intensity: No hard breathing, you’re able to talk and sing easily.

Moderate intensity: Puffing slightly, you’re able to have a conversation, but not sing.

High intensity: You’re huffing and puffing, and only able to talk briefly.