The complete resource for walking, health and diet

WALKFIT: Days 1-7

The Walkfit programme begins with Day 1. This can be any day of the week that you choose, but Monday is a good day to get started with something that is going to change the rest of your life. The plan is designed so that the final two days each week coincide with a weekend, when you are likely to have more time and energy to do fitness walking. Begin with 20 minutes brisk walking around a route that you have measured out or around a route you are familiar with.

Start by gradually building your pace over four or five minutes, walking with the longest stride that is comfortable. As your speed increases, your stride will lengthen and so will your distance. If you feel that you are straining, then reduce the pace until you feel comfortable again. It normally takes the first ten minutes of any walk to get into a good rhythm and get the circulation going, but once you do get going, you will find it easy to keep going.

Remember! At any time, if you can’t hold a conversation while you walk, then you are going too fast. Make a copy of each Walkfit plan and fill it in each day to record your progress. It will help keep you motivated.

WALKFIT: Days 8 – 14

This week you are going to gradually increase your time from 20 –30 minutes each day. Make sure that you increase the time you walk before you increase your pace – get used to walking longer before pushing yourself harder. As you walk each day, alternate moderate with brisk walking, gently stretching yourself to go a little further without tiring. At the end of the week you should be comfortably able to walk for 30 minutes at a brisk, aerobic level.

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