Health & Wellness

Walk Your Way To Fitness – Beginner

July 8, 2015
Walking Your Way to Fitness - Beginner

Walking Your Way to Fitness - Beginner


This is the Beginner Program for Walking Your Way to Fitness.  Once you reach 30 minutes of brisk walking without huffing and puffing you can move on to the Walking Your Way To Fitness – Intermediate Program

Before you commence your walking program read my first article Walk Your Way to Fitness which details what you will need and also stresses to seek medical advice before starting any exercise program.

Let’s go!


If you are not regularly walking or exercising or you are returning from an injury then you should follow this program.  The aim of the Beginner’s Program is to get you off the couch and into a regular walking program.

You should walk for at least 3 days per week for 15 minutes on a flat, level surface. 

1.  Warm Up

The first 5 minutes should be used as a warm up to avoid injury.  This is walking at an easy pace and does not put any strain on your heart or lungs.

2.  Brisk Walk 5 minutes

After your 5 minute warm up, increase your pace to a brisk walk until your breathing becomes a little heavier. Don’t overdo it and become breathless.  However, you should feel a difference in your breathing to that in the warm up. Swing your arms and make sure you have good posture. Take long strides but don’t overextend yourself

3.  Cool Down 5 minutes

For the final 5 minutes slow your pace until you are back to normal walking pace and your breathing becomes back to normal.

4.  Stretch

Take 5 minutes to do some gentle stretches which will help to avoid injury.


Try this for a week and then each week add 5 minutes to your Brisk Walk until you are walking for a total of 30 minutes.

Once you have conquered a 30 minute brisk walk it is time to mix it up.  Read how to do this in my next post Walk Your Way to Fitness – Intermediate Program

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  • Reply jennifer Abel July 18, 2015 at 15:42

    I certainly need this, so thank you. My husband is now healthy enough to start walking so we will be using your guide. Thanks for sharing on #wednesdayswisdom. Have a great week

    • Reply sue July 18, 2015 at 17:08

      It is so great to hear that your husband is healthy enough to start walking with you. Your new venture seems to be having a positive effect and doing its job. I’d love to hear about your progress and maybe the walking program will help with your tours when visiting Thailand.

  • Reply Kathleen July 19, 2015 at 20:08

    A very encouraging post Sue. Sound advice for those getting back into it in an effort to improve their lifestyle and reap the benefits.
    I love you bringing these good posts to Fridays Blog Booster Party.

    • Reply sue July 20, 2015 at 10:24

      Hi Kathleen I love being part of #FridaysBlogBoosterParty and value your comments. Have a lovely day!

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