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Sample Walking Program

Download Sample Walking Program pdf document (43k) handout.

Sample Walking Program*
  Warm Up Walk Cool Down Total Time
*Walk every day of the week.
Week 1 Walk slowly 5 minutes Walk briskly 5 minutes Walk slowly 5 minutes 15 minutes
Week 2 Walk slowly 5 minutes Walk briskly 10 minutes Walk slowly 5 minutes 20 minutes
Week 3 Walk slowly 5 minutes Walk briskly 15 minutes Walk slowly 5 minutes 25 minutes
Week 4 Walk slowly 5 minutes Walk briskly 20 minutes Walk slowly 5 minutes 30 minutes
Week 5 Walk slowly 5 minutes Walk briskly 25 minutes Walk slowly 5 minutes 35 minutes
Week 6 Walk slowly 5 minutes Walk briskly 30 minutes Walk slowly 5 minutes 40 minutes
Week 7 Walk slowly 5 minutes Walk briskly 35 minutes Walk slowly 5 minutes 45 minutes
Week 8 Walk slowly 5 minutes Walk briskly 40 minutes Walk slowly 5 minutes 50 minutes

Back to Session 3

Information on this page is taken from the English print version of “Your Heart, Your Life, A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.

Last Updated March 2012

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