You can start with walking around the block and build up to an all day weekend hike on the Rivanna Trail or the Appalachian Trail.
Make it fun and keep it fun. Walk with your spouse, dog, children or best friend.
12 Weeks to a Fun 1 hour Walk(starting from 0)
|
Wk |
Days |
Sun |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
|
1 |
3-4 |
12 minutes |
15 mins. |
off |
12 mins |
off |
off |
15 mins. |
|
2 |
3-4 |
20 |
off |
15 |
20 |
off |
off |
25 |
|
3 |
4-5 |
20 |
25 |
off |
20 |
off |
25 |
25 |
|
4 |
4-5 |
off |
30 |
25 |
off |
35 |
25 |
30 |
|
5 |
5 |
off |
35 |
30
|
35 |
off |
35 |
35 |
|
6 |
5 |
35 |
off |
40
|
35 |
40 |
off |
40 |
|
7 |
5 |
40 |
40 |
off |
40 |
45 |
off |
40 |
|
8 |
5 |
off |
45 |
45
|
off |
45 |
45 |
45 |
|
9 |
5 |
45 |
50
|
45 |
off |
45 |
50 |
off |
|
10 |
5 |
50 |
Off
|
50 |
off |
50 |
55 |
55 |
|
11 |
5 |
40 |
50
|
40 |
off |
50 |
40 |
off |
|
12 |
5 |
60 |
45
|
60 |
off |
45 |
60 |
Off |
At the end of the 12th week you are ready to walk an hour AND have fun doing it.
You may want to add a new dimension to your walk and increase the effort.
New dimensions:
1) Pick up the pace- Walk faster for periods during your walk
2) Walk up and down some hills, look for fun and challenging hills
3) Walk on the beach or up in the mountains on some trails
This is also a great program for people who want to begin or become runners. The best way for adults to start running is to walk first. Train your body to spend time moving and on your feet before you start pounding it running. More on Beginning running later.
