Do you want the health benefits of aerobic exercise but need help getting started? Are 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 health. But before starting this walking plan, talk with your health care provider if you have serious health issues, or if you're older than age 40 and you've been inactive recently.
Aim to walk at least five days a week. Start out warming up with a five-minute, slower paced walk. Slow your pace to cool down during the last five minutes of your walk.
Start at a pace that's comfortable for you. Then gradually pick up speed until you're walking briskly — generally about 3 to 4 miles an hour. You should be breathing hard, but you should still be able to carry on a conversation. Each week, add about two minutes to your walking time.
In addition to walking, add strength training exercises — such as pushups, planks and squats — to your routine.
For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise guidelines:
|1||5 minutes||5 minutes||5 minutes|
|2||5 minutes||7 minutes||5 minutes|
|3||5 minutes||9 minutes||5 minutes|
|4||5 minutes||11 minutes||5 minutes|
|5||5 minutes||13 minutes||5 minutes|
|6||5 minutes||15 minutes||5 minutes|
|7||5 minutes||18 minutes||5 minutes|
|8||5 minutes||20 minutes||5 minutes|
|9||5 minutes||23 minutes||5 minutes|
|10||5 minutes||26 minutes||5 minutes|
|11||5 minutes||28 minutes||5 minutes|
|12||5 minutes||30 minutes||5 minutes|