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Sample Walking Plan

Warm Up Exercise Cool down Total time
Week1
Section A
Walk for 15 minutes Walk briskly for 5 minutes Walk more slowly for 5 minutes 15 minutes
Section B
Repeat above pattern
Section C
Repeat above pattern
 
Continue with at least three exercise sessions during each week of the programme.
Week 2
Walk for 5 minutes Walk briskly for 7 minutes Walk for 5 minutes 17 minutes
Week 3
Walk for 5 minutes Walk briskly for 9 minutes Walk for 5 minutes 19 minutes
Week 4
Walk for 5 minutes Walk briskly for 11 minutes Walk for 5 minutes 21 minutes
Week 5
Walk for 5 minutes Walk briskly for 13 minutes Walk for 5 minutes 23 minutes
Week 6
Walk for 5 minutes Walk briskly for 15 minutes Walk for 5 minutes 25 minutes
Week 7
Walk for 5 minutes Walk briskly for 18 minutes Walk for 5 minutes 28 minutes
Week 8
Walk for 5 minutes Walk briskly for 20 minutes Walk for 5 minutes 30 minutes
Week 9
Walk for 5 minutes Walk briskly for 23 minutes Walk for 5 minutes 33 minutes
Week 10
Walk for 5 minutes Walk briskly for 26 minutes Walk for 5 minutes 36 minutes
Week 11
Walk for 5 minutes Walk briskly for 28 minutes Walk for 5 minutes 38 minutes
Week 12
Walk for 5 minutes Walk briskly for 30 minutes Walk for 5 minutes 40 minutes
Week 13
Gradually increase your brisk walking time from 30 to 60 minutes, three or four times a week. Remember that your goal is to get the benefits you are seeking and enjoy your activity.

Walking tips

  • Hold your head up and keep your back straight.
  • Bend your elbows as you swing your arms.
  • Take long, easy strides.

 

Find out how your doctor can help
How the iDECIDE Programme can help