One most important rule in healthy living is healthy plan. I get from netdoctor.co.uk six week walking workout. It's just a sample. I'll try it myself.
It's about six-week walking workout panning of exercise.
Warm up and stretches
To warm up, walk more slowly for the first three to five minutes than your aimed-for pace.
Ankle rotations are useful if you have twisted your ankle or they are particularly tight.
After your walk you will need to stretch out, especially your calves and back of thighs (hamstrings).
Calf stretch
Stand about half a metre away from a wall.
Press your hands against the wall for support. They should be at shoulder height and shoulder width apart.
Bend your left knee forward as you take a step back with your right leg, keeping it straight.
With the ball of your foot on the floor, press the right heel down until you feel a gentle stretch in the calf.
Hold for 20-30 seconds.
Repeat on the other side.
Back of thigh stretch
Stand straight.
Put your right heel on the ground or you can use a bench.
Lean forwards from your hips, keeping your tummy lightly pulled in, until you feel a stretch in the back of your right thigh.
Hold for 20-30 seconds.
Repeat on the left side.
To warm up, walk more slowly for the first three to five minutes than your aimed-for pace.
Ankle rotations are useful if you have twisted your ankle or they are particularly tight.
After your walk you will need to stretch out, especially your calves and back of thighs (hamstrings).
Calf stretch
Stand about half a metre away from a wall.
Press your hands against the wall for support. They should be at shoulder height and shoulder width apart.
Bend your left knee forward as you take a step back with your right leg, keeping it straight.
With the ball of your foot on the floor, press the right heel down until you feel a gentle stretch in the calf.
Hold for 20-30 seconds.
Repeat on the other side.
Back of thigh stretch
Stand straight.
Put your right heel on the ground or you can use a bench.
Lean forwards from your hips, keeping your tummy lightly pulled in, until you feel a stretch in the back of your right thigh.
Hold for 20-30 seconds.
Repeat on the left side.
Week 1
Goal: to get walking regularly, at a pace that increases the heart rate.
Monday: start with a 15-minute walk at a pace that gets you warm and slightly breathless. Maintain this speed for the rest of the week's walks.
Wednesday: 15 minute walk.
Thursday: 15 minute walk.
Saturday or Sunday: 15 minute walk.If the walk is becoming easier towards the end of the week, increase your overall pace.
Goal: to get walking regularly, at a pace that increases the heart rate.
Monday: start with a 15-minute walk at a pace that gets you warm and slightly breathless. Maintain this speed for the rest of the week's walks.
Wednesday: 15 minute walk.
Thursday: 15 minute walk.
Saturday or Sunday: 15 minute walk.If the walk is becoming easier towards the end of the week, increase your overall pace.
Week 2
Goal: to increase your walking times and add some cardiovascular step ups to improve your cardiovascular fitness. This week, focus on your posture and keep your strides long.
Step ups
Stand at the bottom of some stairs.
At your own pace, step up to the first step and down again.
Repeat for one minute.
Monday: start with a 15-minute walk at a pace that gets you warm and slightly breathless. Maintain this speed for the rest of the week's walks.
Wednesday: 15 minute walk.
Thursday: 20 minute walk.
Saturday or Sunday: 20 minute walk. One minute of step ups.
Step ups
Stand at the bottom of some stairs.
At your own pace, step up to the first step and down again.
Repeat for one minute.
Monday: start with a 15-minute walk at a pace that gets you warm and slightly breathless. Maintain this speed for the rest of the week's walks.
Wednesday: 15 minute walk.
Thursday: 20 minute walk.
Saturday or Sunday: 20 minute walk. One minute of step ups.
Week 3
Goal: to increase your walking times and improve your cardiovascular fitness by adding sprint walks.Monday
Walk at a moderate pace for 5 minutes. Sprint walk for 30 seconds. Repeat x 4.Wednesday
Walk at a moderate pace for 5 minutes. Sprint walk for 30 seconds. Repeat x 4.
1 minute of step ups.Thursday
Walk at a moderate pace for 4 minutes. Sprint walk for 1 minute. Repeat x 4.
90 seconds of step ups.Saturday or Sunday
20 minute walk. Choose a pretty green space or coastal path for this walk.
90 seconds of step ups - try to increase your speed.
Goal: to increase your walking times and improve your cardiovascular fitness by adding sprint walks.Monday
Walk at a moderate pace for 5 minutes. Sprint walk for 30 seconds. Repeat x 4.Wednesday
Walk at a moderate pace for 5 minutes. Sprint walk for 30 seconds. Repeat x 4.
1 minute of step ups.Thursday
Walk at a moderate pace for 4 minutes. Sprint walk for 1 minute. Repeat x 4.
90 seconds of step ups.Saturday or Sunday
20 minute walk. Choose a pretty green space or coastal path for this walk.
90 seconds of step ups - try to increase your speed.
Week 4
Goal: to increase your walking times and build muscular strength by carrying weights.Concentrate on your stride, taking bigger, longer steps as you walk and gently swinging your arms.Monday
Walk at a moderate pace for 3 minutes. Sprint walk for 2 minutes. Repeat x 4.
2 minutes of step ups - now get your arms moving like you are marching. Wednesday Today, carry some small hand weights (about 1-2kg) or a full water bottle in each hand.
Walk at a moderate pace for 4 minutes. Sprint walk for 1 minute. Repeat x 4.
2 minutes of marching step ups.Thursday
Walk at a moderate pace for 3 minutes. Sprint walk for 2 minutes. Repeat x 4.
2 minutes of marching step ups.Saturday or Sunday
Walk at a moderate pace for 4 minutes, carrying your hand weights. Sprint walk for 1 minute. Repeat x 5.
2 minutes of marching step ups - try to increase your speed.
Goal: to increase your walking times and build muscular strength by carrying weights.Concentrate on your stride, taking bigger, longer steps as you walk and gently swinging your arms.Monday
Walk at a moderate pace for 3 minutes. Sprint walk for 2 minutes. Repeat x 4.
2 minutes of step ups - now get your arms moving like you are marching. Wednesday Today, carry some small hand weights (about 1-2kg) or a full water bottle in each hand.
Walk at a moderate pace for 4 minutes. Sprint walk for 1 minute. Repeat x 4.
2 minutes of marching step ups.Thursday
Walk at a moderate pace for 3 minutes. Sprint walk for 2 minutes. Repeat x 4.
2 minutes of marching step ups.Saturday or Sunday
Walk at a moderate pace for 4 minutes, carrying your hand weights. Sprint walk for 1 minute. Repeat x 5.
2 minutes of marching step ups - try to increase your speed.
Week 5
Goal: to increase your walking times and add uphill walks. This will involve a bit of planning to find a route with at least one hill.Alternatively, use a treadmill with a hill workout on those days with hill walks.Monday
Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 5. Make sure you walk uphill for one of these sets.
2.5 minutes of step ups.Wednesday
Carry your hand weights.
Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 5.
2.5 minutes of step ups.Thursday
Carry your hand weights.
Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 5. Make sure you walk uphill for one of these sets.
2.5 minutes of step ups.Saturday or Sunday
Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 6.
2.5 minutes of fast step ups.
Goal: to increase your walking times and add uphill walks. This will involve a bit of planning to find a route with at least one hill.Alternatively, use a treadmill with a hill workout on those days with hill walks.Monday
Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 5. Make sure you walk uphill for one of these sets.
2.5 minutes of step ups.Wednesday
Carry your hand weights.
Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 5.
2.5 minutes of step ups.Thursday
Carry your hand weights.
Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 5. Make sure you walk uphill for one of these sets.
2.5 minutes of step ups.Saturday or Sunday
Walk for 3 minutes. Sprint walk for 2 minutes. Repeat x 6.
2.5 minutes of fast step ups.
Week 6
Goal: to walk for at least 30 minutes comfortably with sprint walks, weights and uphill walks.Monday
Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5.
3 minutes of step ups.Wednesday
Carry your hand weights.
Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5.
3 minutes of fast step ups. Thursday
Carry your hand weights.
Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5. Make sure you walk uphill for one of these sets.
3 minutes of step ups with weights.Saturday or Sunday
Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5. Make sure you walk uphill for two of these sets.
Walk for an extra 10 minutes. Push the pace as much as you can, but if you are very breathless, take the last five minutes slowly.
3 minutes of fast step ups with weights.
Goal: to walk for at least 30 minutes comfortably with sprint walks, weights and uphill walks.Monday
Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5.
3 minutes of step ups.Wednesday
Carry your hand weights.
Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5.
3 minutes of fast step ups. Thursday
Carry your hand weights.
Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5. Make sure you walk uphill for one of these sets.
3 minutes of step ups with weights.Saturday or Sunday
Walk for 3 minutes. Sprint walk for 3 minutes. Repeat x 5. Make sure you walk uphill for two of these sets.
Walk for an extra 10 minutes. Push the pace as much as you can, but if you are very breathless, take the last five minutes slowly.
3 minutes of fast step ups with weights.
