WEEK 1 (OPTIONAL: DIVIDE THE MINUTES IN TWO SESSIONS- BETWEEN MORNING AND EVENING)
- Day 1 – Begin with 10 minutes. Maintain a slow and consistent tempo.
- Day 2 – Walk for 12 mins. Maintain a slow and consistent tempo.
- Day 3 – Walk for 15 mins. Maintain a slow and consistent tempo.
- Day 4 – Walk for 18 mins. It may be simpler to divide the mins from now on until the week ends. Walk 9 mins in the morning and 9 mins in the evening.
- Day 5 – Walk for 20 mins. Maintain a slow and consistent tempo. Walk 10 mins in the morning and 10 in the evening.
- Day 6 – Walk for 22 mins. Maintain a slow and consistent tempo. Walk 11 mins in the morning and 11 in the evening.
- Day 7 – Walk for 25 mins. Maintain a slow and consistent tempo. Walk 13 mins in the morning and 12 in the evening.
WEEK 2 – CHANGE THE PACE FROM SLOW TO MODERATE
- Day 8 – Walk 14 mins. 2 mins slow, 10 mins fast, and 2 mins slow cool down.
- Day 9 – Walk 16 mins with a moderate tempo.
- Day 10 – Walk 18 mins. 3 mins slow, 12 mins fast, and 3 mins slow.
- Day 11 – Walk 20 mins with a moderate tempo.
- Day 12 – Walk 22 mins. 4 mins slow, 14 mins fast, and 4 mins slow.
- Day 13 – Walk 24 mins with a moderate tempo.
- Day 14 – Walk 26 mins. 5 mins slow, 16 mins fast, and 5 mins slow.
WEEK 3 – INCREASE ELEVATION
- Day 15 – Get up/down the stairs or a path with increasing elevation for 15 mins. Cool down with 2 mins of slow walking at the end.
- Day 16 – Get 25 mins with a moderate tempo.
- Day 17 – Get up/down the stairs or a path with increasing elevation for 17 mins. Add 2 mins of fast walk.
- Day 18 – Get 27 mins with a moderate tempo.
- Day 19 – Get up/down the stairs or a path with increasing elevation for 17 mins. Cool down with 3 mins of slow walking at the end.
- Day 20 – Walk 30 mins with a moderate tempo.
- Day 21 – Fast walk for 25 mins and end with an 8 min slow walk.
Source: theheartysoul.com
Another sources linked in The Hearty Soul’s article:
www.merckmanuals.com
mystateoffitness.com
www.mayoclinic.org
jamesclear.com
Featured image source: theheartysoul.com
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