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How to Create a Walking Plan That Works For You

Posted by Mairead Callahan, RDN, CPT on March 24, 2015
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How to Create a Walking Plan That Works For You | Mairead Callahan, RDN, CPT | Improving Health blog by CareATC, Inc.Beginning a walking plan is an excellent way to start getting active and improve your health!

It is recommended that we all do at least 30 minutes of brisk walking a day, 5 or more days per week.

Walking for 30 minutes a day may help:

  • Reduce risk of coronary heart disease
  • Improve blood pressure
  • Improve blood sugar
  • Improve blood cholesterol
  • Maintain/achieve a healthy body weight
  • Enhance your mood and mental well being
  • Reduce the risk of osteoporosis
  • Reduce the risk of some cancers
  • Reduce the risk of type 2 diabetes

Let’s get started. It’s as easy as 1, 2, 3!

Step 1: Get ready.

Make sure you have comfortable exercise shoes and clothes and then make a plan.

Where will you walk? When will you walk? Who will you walk with? It is important to have these details ironed out.

Then you can build a solid program — walking towards your goals with as few bumps in the road as possible!

Step 2: Set a goal.

In order to stay on track, it is important to have goals in place at the beginning of your program. Here are examples of good goals and schedules to follow if you are just starting to walk. Feel free to customize this to what you think would be right for you! You can make your goals based on either time spent walking or distance walked.

Time-BasedGoal

  • Week 1: Walk 15 minutes a day, 3 days
  • Week 2: Walk 15 minutes a day, 4 days
  • Week 3: Walk 15 minutes 2 days, and 20 minutes 2 days
  • Week 4: Walk 15 minutes 1 day, 20 minutes, 3 days
  • Week 5: Walk 20 minutes, 4 days
  • Week 6: Walk 20 minutes 3 days, 25 minutes 2 days
  • Week 7: Walk 25 minutes 5 days
  • Week 8: Walk 30 minutes 5 days
  • Weeks 9+: Continue to increase your walking time in increments of 5 minutes a day to your goal of walking 30-60 minutes a day most days of the week.

Distance-Based Goal

  • Week 1: While wearing a pedometer, record your steps each day for a week. Calculate the average steps you usually take.
  • Week 2: Take your average steps and add 500. Walk this many steps each day, 3 days this week
  • Week 2: Walk the same amount of steps as last week, 4 days a week
  • Week 3: Walk the same amount of steps as last week, 5 days a week
  • Week 4+: Increase every week by 500 steps to reach your goal of 8,000 to 10,000 daily steps, at least 5 days per week.

Get moving! Put one foot in front of the other…10,000 times.

Make your ultimate goal to get at least 10,000 steps, 5 days a week. But, be sure to get there at your own pace.

10,000 steps a day is equivalent to about 5 miles. Walking 5 miles throughout the course of the day can certainly improve your health, help you achieve your weight loss goals, and lower your risk of some chronic diseases.

10,000 steps are about what you need to meet the recommended amount of activity per day if walking is your exercise of choice. Remember, that’s 10,000 steps at least 5 days a week!

Ways to Get More Steps Each Day

  • Always take the stairs instead of the elevator
  • Pass people on the escalator
  • Go for a walk during your lunch break
  • Walk the dog more than you need to
  • Schedule walks with a friend
  • Walk around the grocery store isles once before shopping
  • Pace around the house when talking on the phone
  • Park further away from the store or office
  • Go to the restroom on the far side of the building
  • Walk to a coworker’s desk instead of sending an email

Now you have all the information you need to "Spring" your way into fitness with a walking plan!

Ready… Set… Go!

Mairead Callahan, RDN, CPT

About The Author

Mairead Callahan, RDN, CPT

Mairead is a registered dietitian, media personality, and founder of the popular health and wellness blog "My Healthy Ending." She studied Nutritional Sciences at Cornell University, completed her supervised practice at Vanderbilt University Medical Center, and is an American College of Sports Medicine Certified Personal Trainer. Mairead’s philosophy is grounded in the power of whole foods, plant-based nutrition, and an active lifestyle.

Post Topics Fitness