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.
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.
Be aware of correct walking technique at all times
to minimise the risk of injury.
Over time and as your fitness levels improve,
move onto the next stage of your program.
Your Goals
Complete 4 planned walking sessions each week.
Try to walk for at least 30 minutes each session.
You can also break the session in to smaller bouts
of walking spread throughout the day. For example,
three sessions of 10 minutes. As long as by the
end of the day, the time totals at least 30 minutes.
On the days that you do not walk, try to look
for opportunities to move as much as possible
and treat movement as an opportunity, not an inconvenience.
Your Program
Always begin and end your program with stretches.
Only progress to the next stage of your program as
exercise becomes easier.
STAGE 1
Walk for 10 minutes at perceived
exertion 5 without stopping. Have a short rest
if you need one and then continue for as much of the
30 minutes as you can.
STAGE 2
Walk for 15 minutes at perceived
exertion 5 without stopping. Have a short rest
and then continue for as much of the rest of the 30
minutes as you can.
