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Prevention is a Choice!

Physically Activity - Walking Plan

Just the thought of starting an exercise program can be intimidating for someone who hasn't exercised for a while. The biggest obstacle is often how to get started

... but do you know what, your ability to exercise is inherent in your ability to walk - its as simple as that.

Walking is an Easy and Effortless Way to Get Exercise

We walk every day, clocking up several kilometers without even thinking about it, so it should not be too hard to add a few more here and there. Once you begin walking out doors everyday, you will find it is simple and enjoyable. But you have to start!

Walking has very little impact on the joints compared to running and skipping - which you can always do later as you gain higher levels of fitness. It is also has to be one of the most cost effective ways to get exercise, as it does not require a personal coach / trainer or gym membership. And while not absolutely essential the only equipment needed is a good pair of walking shoes.

However, if you have coronary heart disease, are over age 55, have been inactive, or have diabetes or another medical problem, then please check with you health care provider before starting a physical activity program. Your health care provider can give you advice on how rigorous the exercise should be.

So How Much Walking Do You Need to Get Fit?

If you are starting out in poor shape, we suggest a slow-paced walk that is fast enough to cause your heart rate to rise. For those in a better condition, you will probably need to walk at a brisker pace faster or a longer distance to see any results.

We suggest that you refer to the Exercise Instructions on the Perfect-Blood-Pressure web site, before you commence with your walking plan (below). However, regardless of what shape you are in when you start, the more vigorous your walking pace and the longer distance traveled, the more dramatic and noticeable the results will be.

Studies also show brisk walking burns the same amount of calories per hour as running, and it is not as strenuous on the body.

 

Tips to Stay Motivated with a Walking Plan

Ask other people to walk with you. Find a partner or a group. When you know someone else is waiting for you, it keeps you going

Wear comfortable shoes and good socks to help cushion your feet

Wear clothes that are right for the season. Try using layers of clothing in the cold weather to keep you warm, and cotton clothes in the summer to keep you cool

Drink plenty of water. It doesn't have to be that fancy bottled stuff — get your own container and keep it filled with plenty of regular water. Carry it with you if you can

Don't forget to stretch before you walk. Try to start off slowly

Be safe — pay attention to your surroundings

Walk in a safe place that has plenty of lights in the evening

Try walking around a local school's parking lot, or going to the mall

Try to walk at least three times a week. It may seem like a lot at first, but you will gradually build up

Try to think of your walk in three parts. Imagine a warm-up period at the beginning, challenge yourself with a brisk pace in the middle, and finally picture a cool-down. You can feel success when you finish each part

	Warm Up	activity	Cool Down	Total Time
WEEK 1
Session a	Walk slowly 5 min.	Then walk briskly 5 min.	Then walk slowly 5 min.	15 min.
Session B	Repeat above pattern
Session C	Repeat above pattern
Continue with at least three walking sessions during each week of the program.
WEEK 2	Walk slowly 5 min.	Then walk briskly 7 min.	Then walk slowly 5 min.	17 min.
WEEK 3	Walk slowly 5 min.	Then walk briskly 9 min.	Then walk slowly 5 min.	19 min.
WEEK 4	Walk slowly 5 min.	Then walk briskly 11 min.	Then walk slowly 5 min.	21 min.
WEEK 5	Walk slowly 5 min.	Then walk briskly 13 min.	Then walk slowly 5 min.	23 min.
WEEK 6	Walk slowly 5 min.	Then walk briskly 15 min.	Then walk slowly 5 min.	25 min.
WEEK 7	Walk slowly 5 min.	Then walk briskly 18 min.	Then walk slowly 5 min.	28 min.
WEEK 8	Walk slowly 5 min.	Then walk briskly 20 min.	Then walk slowly 5 min.	30 min.
WEEK 9	Walk slowly 5 min.	Then walk briskly 23 min.	Then walk slowly 5 min.	33 min.
WEEK 10	Walk slowly 5 min.	Then walk briskly 26 min.	Then walk slowly 5 min.	36 min.
WEEK 11	Walk slowly 5 min.	Then walk briskly 28 min.	Then walk slowly 5 min.	38 min.
WEEK 12 AND BEYOND	Walk slowly 5 min.	Then walk briskly 30 min.	Then walk slowly 5 min.	40 min.

Sample Walking Program PDF File for better printing

 

Related Topic:

Monitoring Blood Pressure at Home
One of the greatest benefits of monitoring your blood pressure yourself is that you will have a much better understanding of your condition