Benefits of Exercise
 Beginning a Walking Program
 Improving Cardiovascular Fitness
 Shopping Guide for Walking Shoes
 Warming-Up & Cooling-Down
 How to Measure Your Own Route
 Walking for Weight Control
 Eating for Life
 Staying Motivated

One of the great things about walking is that you can begin at whatever fitness level you are at right now. You don’t need to wait until you “get in shape”. You can start as slowly and as gradually as you need to for your individual fitness level.

Plan to walk at least 3-4 times a week. Each session should also include a warm-up and cool-down period.

It is very important to begin any exercise program gradually. The six-week program shown below is a guideline on how to get started. When you feel ready, you may want to refer to the more advanced walking schedule shown at the bottom of this page.

How to progress in a walking program to 5 days a week:
(The numbers represent your mileage each day)