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Walking Program (A mile within five weeks)

Check your Body Mass Index (BMI) . If you are over weight or obese, walking is the most suitable physical activity. It has the following advantages:

1. Burns calories as you walk.

Walking Calories Spent Calculator

2. Increase your metabolism. The calories will continue to burn for 4 to 8 hours after the walk.

3. Walking at normal pace (2 Miles per hour) reduces stress on your knees by 25%.

Heart Rate

1. Measure your resting heart. Use Heart Rate Calculator to determine your target heart rate and warm up heart rate.

2. Warm up

Walk in place, stretch joints knee bends, arm swings, shoulder rolls and sway hips. This will take 3 to 5 minutes so your heart rate is within warm up range.

3. Walking

Check your heart rate every 4 to five minutes, if it is closer to higher end of Target Heart Rate, slow down, otherwise pick up the pace.

Consult your physician if you develop, tightness or pain in the chest, severely out of breath, light headed and dizzy, or nausea.

4. Cool down

Your heart rate should return to normal within 10 minutes after your walk. If it is still elevated, reduce the intensity of your next walk. During this period you should repeat the movements same as the warm up. This allows the heart rate to come down slowly and helps minimize soreness by preventing pooling of blood in the muscles.

Five Week Walking Plan

If you have been inactive, plan small and realistic steps to achieve long term goals.

Our long term goal is to walk 1 mile at normal pace, 5 days a week. One mile at normal pace (2 miles per hour) represents 30 minutes of walk. I have developed a five week walking plan to achieve this goal.

5 Week Walking Plan
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	9 min	Rest	9 min	13 min	Rest	9 min	13 min
Week 2	13 min	Rest	13 min	17 min	Rest	13 min	17 min
Week 3	17 min	Rest	17 min	21 min	Rest	17 min	21 min
Week 4	21 min	Rest	21 min	25 min	Rest	21 min	25 min
Week 5	25 min	Rest	25 min	30 min	Rest	25 min	30 min
Week 6	30 min	Rest	30 min	30 min	Rest	30 min	30 min

After the five week program, you can introduce more time or higher pace of walking in your work out.