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Your Guide to Lowering Blood Pressure NHLBI Logo
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Sample Walking Program

  Warm Up Activity Cool Down Total Time
WEEK 1
Session A Walk slowly 5 min. Then walk briskly 5 min. Then walk slowly 5 min. 15 min.
Session B Repeat above pattern
Session C Repeat above pattern
Continue with at least three walking sessions during each week of the program.
WEEK 2 Walk slowly 5 min. Then walk briskly 7 min. Then walk slowly 5 min. 17 min.
WEEK 3 Walk slowly 5 min. Then walk briskly 9 min. Then walk slowly 5 min. 19 min.
WEEK 4 Walk slowly 5 min. Then walk briskly 11 min. Then walk slowly 5 min. 21 min.
WEEK 5 Walk slowly 5 min. Then walk briskly 13 min. Then walk slowly 5 min. 23 min.
WEEK 6 Walk slowly 5 min. Then walk briskly 15 min. Then walk slowly 5 min. 25 min.
WEEK 7 Walk slowly 5 min. Then walk briskly 18 min. Then walk slowly 5 min. 28 min.
WEEK 8 Walk slowly 5 min. Then walk briskly 20 min. Then walk slowly 5 min. 30 min.
WEEK 9 Walk slowly 5 min. Then walk briskly 23 min. Then walk slowly 5 min. 33 min.
WEEK 10 Walk slowly 5 min. Then walk briskly 26 min. Then walk slowly 5 min. 36 min.
WEEK 11 Walk slowly 5 min. Then walk briskly 28 min. Then walk slowly 5 min. 38 min.
WEEK 12
AND BEYOND
Walk slowly 5 min. Then walk briskly 30 min. Then walk slowly 5 min. 40 min.

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