1. If you are a beginner exerciser or have not exercised for the past six months, it is advisable to get the OK from your doctor before starting a new program.
2. Make sure you have the correct equipment. A pair of supportive sports shoes, a hat and appropriate clothing for the climate are essential items. Also ensure that you drink plenty of fluids before, during and after your walk. Take a water bottle with you or plan your walk so you know where water is available.
3. Be aware of correct walking technique at all times to minimise the risk of injury.
4. Over time and as your fitness levels improve, move onto the next stage of your program.

Always begin and end your program with stretches. Only progress onto the next stage as exercise becomes easier.

STAGE 1
Walk for 20 minutes at perceived exertion 6 without stopping. Have a short rest if you need one and then continue for as much of the 45 minutes as you can.

STAGE 2
Walk for 30 minutes at perceived exertion 6 without stopping. Have a short rest and then continue for as much of the rest of the 45 minutes as you can.

STAGE 3
Walk for 45 minutes at perceived exertion 6 without stopping.

STAGE 4
Walk for the same amount of time, but increase your speed so the level of perceived exertion reaches 7. Increase the intensity to perceived exertion 8 at regular intervals during your walk. This will give you added fitness benefits.

STAGE 5
Keep the same level of intensity but gradually increase the time of your walk.

KEEP A RECORD OF YOUR PROGRESS