Level 1: The 10 Minute Walkout

Whether you’re young or old, walking is an easy and safe way to get fit and stay fit. But it’s still important to start slowly. Level 1 gets you started and gradually builds up to a regular, habit-forming walking routine over 7 days. At this level, the only thing that matters is the time you put in, not distance or speed. So let’s step it out.

Your goal should be a 10 minute walk. Simply step out of your own front door and walk for five minutes along a familiar route at your normal walking pace. Then turn around and come home. It’s that simple. As you walk, it’s a good idea to take note of one or two posture pointers to help you stay focused and ensure your body alignment is in good shape. Keep your head level, chin parallel to the ground, your eyes looking straight ahead (not down), and relax your shoulders, keeping them back and down.

Easy – wasn’t it? Well that was one of the most important decisions you will ever make. You can pat yourself on the back. You’re already a winner! You’ve finished your first 10 Minute Walkout and you should be feeling energised and motivated to continue building up a habit that will help you to get fit and keep healthy for the rest of your life.

Don’t undervalue your 10 Minute Walkout – don’t think that 10 minutes isn’t enough to begin with. It is. That 10 Minute Walkout will have given you a well deserved workout. You will have been using the large muscle groups in your legs and arms and you will have elevated your heart rate sufficiently to give you an increased feeling of well being. A real workout! And you will be creating that new exercise habit that you will be able to keep up for the rest of your life.

But remember – take it easy at this stage. If you have been inactive for some time, then you are setting out to regain some of the body suppleness and stamina that you have lost over the years of inactivity. So you need to be gentle with your body. If you treat your body gently at this stage and walk within your own fitness ability then you will find it easy to build up a fitness routine that you can keep up for the rest of your life. If you are walking with others you should be able to talk easily without getting out of breath and at the end of your walk you should feel refreshed, not tired and sore.