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Walking beginner? Try this 12-week walking schedule
By Mayo Clinic staffAre you looking to ease into getting in shape? This 12-week walking schedule from the National Heart, Lung, and Blood Institute can start you on the path to better fitness and health.*
Try to walk at least three times each week and continue working your way up to 30 to 60 minutes of walking several days a week.
| Week | Walking schedule** (brisk walking time, 3 days per week) | Weekly total |
|---|---|---|
| 1 | 5 minutes | 15 minutes |
| 2 | 7 minutes | 21 minutes |
| 3 | 9 minutes | 27 minutes |
| 4 | 11 minutes | 33 minutes |
| 5 | 13 minutes | 39 minutes |
| 6 | 15 minutes | 45 minutes |
| 7 | 18 minutes | 54 minutes |
| 8 | 20 minutes | 60 minutes |
| 9 | 23 minutes | 69 minutes |
| 10 | 26 minutes | 78 minutes |
| 11 | 28 minutes | 84 minutes |
| 12 | 30 minutes | 90 minutes |
*Before starting this walking plan, you may need to talk with your doctor.
**Doesn't include five-minute warm-up and five-minute cool-down time.
References
- Aim for a healthy weight. U.S. Department of Health and Human Services: National Institutes of Health: National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/obesity/aim_hwt.pdf. Accessed Oct. 2, 2008.
- Your guide to physical activity and your heart. U.S. Department of Health and Human Services: National Institutes of Health: National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf. Accessed Oct. 2, 2008.
