This plan is great to get you from the coach onto the road, whether you’re getting fit for the first time, recovering from an injury or being a new mom.
At the start of any fitness journey, it’s important to remember that it is a “journey” – with milestones in between – and nothing happens overnight. The key is to start training slowly and consistently. Walking – as an activity – is great for both physical and mental health.
Tips for success:
- If you have the budget, get a fitness tracker. Being able to know how many steps you do daily and being able to track your heart rate is super helpful when it comes to exercise.
- Find some favourite, go-to routes. Walking blocks around your neighbourhood is convenient, but for a change-of-scene, it’s a good idea to find a park, beach or safe hiking trail to keep you motivated.
- Find someone to walk with – this will make the kilometres go by quickly! And walking in pairs or a group is often safer. If you have safe areas to walk alone, listen to an audio book or podcast while you walk to keep you entertained.
- Invest in a good pair of walking shoes. A well-rounded pair of takkies (not sneakers) will help you enjoy walking more and prevent injuries.
4-week walking plan guideline
This plan is time-based for those who might not have an accurate fitness tracker. It’s also beginner friendly, so it might not feel like you’re doing that much to start – but at the end of the four weeks, you will have improved your fitness and health. Also, depending on your daily routine and work, you can split the time up into two shorter walks (morning and evening).
Week 1:
Monday: 10-minute walk
Tuesday: 15-minute walk
Wednesday: 15-minute walk
Thursday: 10-minute walk
Friday:15-minute walk
Saturday: 30-minute walk
Sunday: 20-minute walk
Week 2:
Monday: 15-minute walk
Tuesday: 20-minute walk
Wednesday: 20-minute walk
Thursday: 10-minute walk
Friday: 20-minute walk
Saturday: 40-minute walk
Sunday: 20-minute walk
Week 3:
Monday: 20-minute walk with hills
Tuesday: 25-minute walk
Wednesday: 25-minute walk
Thursday: 10-minute walk
Friday: 25-minute walk with hills
Saturday: 45-minute walk
Sunday: 20-minute walk with hills
Week 4:
Monday: 25-minute walk with hills
Tuesday: 30-minute walk
Wednesday: 30-minute walk with hills
Thursday: 10-minute walk
Friday: 30-minute walk with hills
Saturday: 60-minute walk
Sunday: 20-minute walk