Please note that you are strongly advised to consult your GP before undertaking any new exercise programme.
Week 1
- Choose three non consecutive days in the week.
- Plan to walk for a maximum of 15 minutes at a moderate pace on fairly flat ground each time.
Week 2
- Stick to three days in the week.
- Still only walk for 15 minutes, but if you feel you can, try and pep it up a bit – then you may be able to walk a bit further in the same time as you did in week one.
Week 3
- Increase to four days now.
- Aim to walk for 20 minutes each time.
- Start to think about a longer stride and with more purpose.
- You should feel very warm at the end of it.
Week 4
- Stick to four days but maybe change the route – a bit more uphill will add to the challenge.
- Aim to walk for 25 minutes.
- It really begins to feel like a proper workout now.
Week 5
- Increase to five days now and stick with the 25 minutes.
- If you use a step meter (pedometer), you will find that the increase in the number of steps you take is very motivating.
