WALKING PROGRAM

1. Your goal is to reach 150 minutes of walking time per week.
2. Start where you are.
3. Be consistent.
4. Add intensity. 
5. Choose a template below to help you get started.

Print this pdf or and use the guidance above to help you keep track of your walking days and time.

Inaction (Stakes): 

Low levels of activity have been linked with:

• Increase in chronic illness and increased risk of injury
• Mood disorders such as depression and anxiety
• Increased risk for high blood pressure, cancers, and diabetes

Action (Rewards):  

“An abundant amount of research shows numerous benefits of walking including [CDC]:

• Reduces risk of preventable disease like diabetes, hypertension, hyperlipidemia, and heart disease
• Lowers your risk of chronic illness. 
• Improves energy throughout the day
• Enhances mood and reduces symptoms of depression and anxiety
• Optimizes work and sports performance
• Improves love life
• Improves sleep
• Weight management

Phase 1: Starting Point

• Start slowly and build towards 150 minutes of steady state walking.

• Add 5-10 minutes of walking each week to arrive at a minimum of 150-minutes of walking each week.

Phase 2: In 4-6 Weeks Move Here

Progress frequency or intensity of activity:

• Walk uphill or hike outdoors.
• Increase your walking pace. You should be speaking in broken sentences.
• After a 5 minute warm-up, add 30 second intervals of speed walking or jogging followed by 2 minutes of walking for your allotted time.

Phase 3: In 8-12 Weeks Re-Asses

• You have been walking vigorously or jogging and now it’s time to add strength training. 

• Book a fitness assessment and start to add some  strength training to your weekly movement calendar.

Phase 4: To Stay Motivated..

Set a goal. Do a 5k, 10k, tough mudder, new yoga class etc.

Start Slowly

• Build towards 150-minutes of steady state cardio throughout the week by adding 5-10 minutes of total walking time each week. 
• You should be able to keep a conversational pace for the first few weeks.
• Your goal should be to feel energized and not exhausted after your walks.   

Be Consistent

Once you’ve consistently hit 150-minutes of walking time for several weeks straight, add intensity. Adding intensity means increasing your effort. Holding a conversation should be difficult. Some ideas:

• Walk uphill  
• Increase your walking pace
• Add 30-second speed walking or jogging intervals every 2 minutes.

Add strength training

When you’re getting comfortable breathing harder and pushing yourself, it’s time to add strength training. (This will help prevent injury)

• Reach out to our strength coaches to schedule a movement assessment 
• Check out our Free Online Classes.

Ideas for Staying Motivated

• Add to Calendar: Determine a reasonable time in your schedule and add “Walk Break” to your calendar
• Stay consistent: Use your log and make notes regularly
• Be mindful: Pay attention to energy and mood before and after exercise

Find Joy in Walking

• Play with your senses: Pay attention to sights, smells and sounds 
• Make it fun: Walk with a buddy, listen to music, enjoy the outdoors
• Perhaps include an easy-to-follow walking meditation

Hydration

• Aim for eight, 8-ounce glasses but more may be required if you’re nursing or prone to sweating

Sleep

• aim for 7-8 hours each night. [button?]
• create a pre-sleep routine 
• minimizes exposure to blue light and stimulating activity

Basic nutrition

• prioritize whole foods like vegetables, fruits, and lean proteins
• minimize consumption of processed foods like baked goods, pasta and candies.
• Eat Mindfully: pay attention to the way things taste, eat distraction free when possible, eat slowly, and enjoy your food.