From Wendy Bumgardner,
Your Guide to Walking.
FREE Newsletter. Sign Up Now!

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

You've decided to start walking, you've learned how to walk, and now for:

• Schedule: How far and how often to walk.
• How fast to walk
• Warning signs and what's normal
• Tracking your walks

The Absolute Beginner Schedule

Health goals: Walking a half hour a day or 3 hours per week is associated with a decreased risk of heart disease. Walking 7 hours a week is associated with a decreased risk of breast cancer and Type II diabetes. For this reason, I recommend that you build up to walking an hour a day, most days of the week.

Track your walks: Keeping records will keep you on track.

Build a Habit: Walk at least 5 days a week, even if some days you must decrease your time, in order to build your new healthy habit. Increase the time you spend walking each week before working on speed.

Week 1: Start with a daily 15 minute walk at an easy pace.
Walk five days the first week. We want to build a habit, so consistency is important. Spread out your rest days, such as making day 3 a rest day and day 6 a rest day.
Weekly total goal: 60 - 75 minutes.

Week 2: Add 5 minutes a day so you are walking 20 minutes, 5 days a week. Or you may wish to extend yourself more on some days, followed by a rest day.
Weekly total goal: 75 - 100 minutes.

Week 3: Add 5 minutes a day so you are walking 25 minutes, 5 days a week.
Weekly total goal: 100 - 125 minutes.

Week 4: Add 5 minutes a day to walk 30 minutes, 5 days a week.
Weekly total goal: 125 - 150 minutes.

Snags:If you find any week to be difficult, repeat that week rather than adding more time, until you are able to progress comfortably.

Graduate: Once you are able to walk 30 minutes at a time comfortably, progress to our Weekly Walking Workouts.

Let's Get Walking

Subscribe to our free 4-week daily email newsletter course to get you walking. Each day you receive a walking assignment following the Absolute Beginners Walking Schedule, plus tips on walking technique.
Let's Get Walking 4-Week Daily Newsletter

Next Page> How fast to walk? > Page 1, 2, 3, 4, 5

Absolute Beginner Walking Tutorial

• Prepare to Walk
• Walking Technique for Beginners
• Schedule: How Far and How Often to Walk
• How Fast to Walk
• Warning Signs and What's Normal
• Tracking Your Walks
• Beginners Links

Related Articles:
Walking Prevents Breast Cancer
Walking: the Miracle Cure