Try Our Walking Plan For Beginners

Let’s hit the road! Here’s an easy walking plan to start and fit into your daily life, regardless of your fitness level.

Fancy making this time you really get fit, maybe lose a little weight, beat the blues or boost your health? The good news is that you don’t have to sign away your cash at the gym when walking can do all that for you and more. Before you start with all the excuses, we’ve heard them all before – so off that couch and get cracking with our easy walking plan for beginners!


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READ MORE: 4 Great Reasons To Get Walking This Summer

If you haven’t exercised much before, the worst way to start a walking fitness regime is for you to go far and fast, then not have any energy to get back home! This effortless plan is best done first thing in the morning or just  before your evening meal:

Your aim: To get into walking, build your fitness and make it a lifelong habit that you love.

The trick: This walking plan might look too lightweight, but, trust us, you’ll be grateful as you ease into walking without any muscle aches or pains. Use our walk right tips (below) and a moderate pace (where you can walk and chat) for your seven-day plan:

Day 1

Walk 5-6 minutes in the morning and 5-6 minutes before dinner.

Day 2

Walk 7-8 minutes in the morning and 7-8 minutes before dinner.

Day 3

Walk 10-12 minutes in the morning and 10-12 minutes before dinner.

Day 4

Walk 15 minutes in the morning and 15 minutes before dinner.

Day 5

Walk 15 minutes in the morning and 20 minutes before dinner.

Day 6

Walk 10 minutes in the morning and 25 minutes before dinner.

Day 7

Walk 15 minutes in the morning and 30 minutes before dinner.

ALSO SEE: Budget Fitness Ideas


Image: iStock

From then on, speed up, use a power-walking style and go further in the same time span.

Walk right tips:

  • Think about your posture
    Keep your head, shoulders, hips and knees in a neat stack, and keep correcting this stance until it becomes natural.
  • Practise good footwork
    Stride out by hitting the floor with your heel, rolling forward through your foot, then taking off from your toe. Sounds obvious, but so many people walk flat-footed.
  • Bend your arms
    Try bending them at a 90 degree angle with hands lightly clenched into loose fists and pump them as you walk. Keep them alongside your body, don’t lift hands higher than your shoulders, and never move them across your body.
  • Want to speed up?
    Don’t lengthen your stride, shorten it.
  • Forget weights
    Carrying them can lead to strains and more.


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