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.
Click here for walking technique (article)
Remember these important points;
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.
Keep your level of perceived exertion at 6-7.
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.
STAGE 1
Walk for 10 minutes at perceived exertion 6 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 20 minutes at perceived exertion 6 without
stopping. Have a short rest and then continue for
as much of the rest of the 30 minutes as you can.
STAGE 3
Walk for 30 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.
STAGE 5
Keep the same level of intensity but gradually increase
the time of your walk.
