Walking: 30-Day Quick Start Guide for Beginners

Get Started Walking for Fitness and Health

Walking
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Are you ready to start walking for fitness and health? A brisk walk for 30 to 60 minutes per day is recommended for health and weight management. Here is how to get started fitness walking.

Walking Quick Start Day 1

  • At the end of your walk, do a light stretching routine. You may do this after warming up once you are doing longer and faster walks.
  • Keep a record of your walking time each day, and make notes about how your shoes felt, how your body felt, and how easy or hard the 15-minute walk was for you. Walking logs and trackers
  • During your first walking day and first walking week, you may have shin splint pain. This is common for people who begin fitness walking.

Walking Quick Start Week 1

  • Walk at least five days a week for 15 minutes at a time, even if some days you must decrease your time. Walk at an easy pace the first week, building up a baseline of walking activity before working on speed.
  • Pay attention to your walking posture and walking form. Walking Technique for Beginners
  • Weekly total goal: 60 - 75 minutes.

Walking Quick Start Week 2

  • Add five 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.
  • Continue to work on your walking posture and form.
  • After five minutes at an easy pace, walk at a moderate pace where may be breathing noticeably but are able to carry on a full conversation while walking and are not out of breath.
  • Building up your walking time and using good walking form are more important than pace, so if you need to take it easier to get in the full walking time, you can use an easy pace.

Walking Quick Start Week 3

  • Add five minutes a day so you are walking 25 minutes, five days a week.
  • Walk at a moderate pace, maintaining good walking form.
  • Weekly total goal: 100 - 125 minutes.
  • Continue stretching and abdominal workouts.

Walking Quick Start Week 4

  • Add five minutes a day to walk 30 minutes, five days a week.
  • Walk at a moderate pace, maintaining good walking form.
  • Weekly total goal: 125 - 150 minutes.
  • Continue stretching and abdominal workouts.

Snags

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

Beyond the Quick Start

Once you are able to walk 30 minutes at a time comfortably, you can continue your progress.

More Quick-Start Guides

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