12-week walking schedule
Try to walk at least five times each week. Always start with a five-minute, slower paced walk to warm up, and end with a five-minute, slower paced walk to cool down.
As you become more fit, you’ll want to add strength training exercises, such as push-ups and lunges, to your routine to meet the physical activity level recommended for healthy adults:
- At least 150 minutes of moderate aerobic activity — or 75 minutes of vigorous aerobic activity — a week
- Strength training exercises at least twice a week
|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|
U.S. Department of Health and Human Services, 2006
- Your guide to physical activity and your heart. U.S. Department of Health and Human Services. http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf. Accessed Sept. 28, 2010.
- 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/pdf/paguide.pdf. Accessed Sept. 28, 2010.