Are you looking to ease your way into exercising regularly? This 12-week walking schedule from the National Heart, Lung, and Blood Institute provides a framework for gradually increasing your cardio time. If you've been sedentary for a long time or you have serious health issues, talk with your doctor before starting this walking plan.
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.
Start at a pace that's comfortable for you. As you become more fit, you’ll be able to gradually pick up speed until you're walking briskly — the equivalent of 3.5 miles an hour. You should be breathing hard, but still able to carry on a conversation. Each week, add two minutes to your walking time.
|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, 2013