Walk Your Way to Better Health
Now that you’ve worked your way up to walking 30 minutes without stopping and you know how to calculate your target heart rate, you’re ready to get up and moving with a challenging, but do-able walking exercise plan! Try to walk the targeted amount of minutes 3-5 days each week.
| Week | Warm-up minutes (walking normally) | Target heart rate minutes (walking briskly) | Cooldown minutes (walking normally) | Total exercise time (walking briskly) |
| 1 | 5 | 5 | 5 | 15 |
| 2 | 5 | 7 | 5 | 17 |
| 3 | 5 | 9 | 5 | 19 |
| 4 | 5 | 11 | 5 | 21 |
| 5 | 5 | 13 | 5 | 23 |
| 6 | 5 | 15 | 5 | 25 |
| 7 | 5 | 18 | 5 | 28 |
| 8 | 5 | 20 | 5 | 30 |
| 9 | 5 | 23 | 5 | 33 |
| 10 | 5 | 26 | 5 | 36 |
| 11 | 5 | 28 | 5 | 38 |
| 12 | 5 | 30 | 5 | 40 |
Have fun! And as always, consult your doctor before starting any new exercise program.