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Walking : Developing a Regular Walking Routine

In this page you can find out more information on developing a regular walking routine.

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To make a habit of regular walking, try this 10-week plan:

Starting off:

  • Week 1 - two walks of 10 minutes each on three days of the week
  • Weeks 2 and 3 - two walks of 15 minutes each on four days of the week
  • Week 4 - two walks of 15 minutes each on five days of the week

Getting going:

  • Week 5 to 9 - two walks of 15 minutes each, or one walk of 30 minutes, on five days of the week. Try to increase your pace slightly or include a route which has some inclines or uphill slopes.

Staying with it:

  • Week 10 onwards - aim for a brisk pace and challenge yourself with steeper inclines or hills.

Developing your own walking route

  • If you are walking on your own, stick to areas that you are familiar with. You might want to design a circular route that links your local shop with other local features - choose busy, more populated areas.
  • In poor weather conditions you may want to include an indoor shopping centre on your route (no excuses)
  • Investigate local parks, pathways and open spaces 
  • A local walking scheme may be able to give you ideas for routes which you could then do by yourself.
  • Start by walking on flat ground and by going a short distance. Increase the distance you walk before you increase the speed or gradient.

 
Any walking is better than none. Brisk walking is the best but, if you are unfit or have taken very little exercise recently, then gentle strolling is a good start. It is much better to start slowly and build up to walking faster rather than overdoing things at the begining.

Brisk walking is the goal because the heart reaches its natural "training zone" when it has to work a little harder than normal.

You are walking briskly when:

  • your heart beats faster than normal but is not racing
  • your breathing is deeper than usual but conversation is still possible
  • you experience a warm glowing feeling

The right walking speed for you depends on your gender, age and fitness.

Remember to keep yourself hydrated when walking - always take a bottle of water.

Information with kind permission from 'Walking the way to Health'
 
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