Starting a Walking Program: A Beginner’s Guide

If you’ve been thinking about starting a walking program but aren’t sure where to begin, look no further. With the guidance of experts like Dr. Paluch and Boyle, you can create a plan that works for your fitness level and schedule.

The first step in starting a walking program is determining your baseline. If you have a step counter, wear it for a few days to see how many steps you’re taking on average. From there, you can slowly increase your daily step count by 1,000 steps until you reach the recommended 7,000 to 10,000 steps per day.

If tracking steps isn’t for you, focus on the duration of your walks instead. Start with 10-minute walks on most days of the week and gradually increase the duration by 5 to 10 minutes per walk per week. Dr. Paluch recommends aiming for 150 to 300 minutes of walking per week.

It’s important to listen to your body and take rest days when needed. Plan for at least one day of rest or active recovery per week to allow your body to recover. If you feel like you need a full day of rest, take the time to do something for yourself like meditating or reading a book.

Over the course of four weeks, your walking plan could look something like this:

Week 1:
– Walk 10 minutes per day, with one rest or cross-training day
Week 2:
– Walk 15 minutes per day, with one rest or cross-training day
Week 3:
– Walk 20 minutes per day, with one rest or cross-training day
Week 4:
– Walk 25 minutes per day, with one rest or cross-training day

By following this plan and listening to your body, you’ll be on your way to reaching your walking goals in no time. Whether you’re aiming for better health or just want to enjoy the great outdoors, starting a walking program is a fantastic way to improve your fitness and overall well-being.