Guest Author - Hellie T.

If you have followed Step One then you should be walking for 5 minutes each day (if not click here for Step One).

You need to increase your walking gradually and the best way to monitor this - is to get a pedometer.

A pedometer will record how far you have walked each day,and how many steps you have taken.
These are good if you like to know lots of detail about your walking and they also tell you how many calories you have used up.

A cheaper option and just as good - is to get yourself a step counter/step meter .

These do exactly what they say and just count the number of steps that you take each day. They don't tell you how far you have walked but you can check here to find out how to convert steps into miles.

They are very simple to use and don't have lots of buttons that many pedometers have. You just press start and that's it - they start counting your steps.

It is the number of steps that you take that is important.

So start by wearing your pedometer or step counter as you go about your normal day’s activities, whether at work or at home.

As an aid for walking you could consider getting some walking poles/sticks as they can be very helpful when starting to walk more.

They help you keep your balance and reduce the stress on your knees and legs - for more info click here

Week One
Note down the number of steps you take each day for a week.
Most people average between 800 to 2200 daily.

Note down your daily highest number

Week Two
Walk your daily highest total from last week - each day for this week.

Week Three
Now Step Two really comes into action.
Aim for 150 more steps each day than in week two.

Week Four
Aim for another 150 steps daily.
So at the end of a fortnight you are daily walking 300 steps more than you were in Week Two.

Week Five
Add another 150 steps to your daily total.

Week Six
Aim for another 150 steps each day.

If you experience any discomfort or pain then stop and rest. When you feel ready then carry on walking.

Everyone gets tired when they start walking but as you continue to increase you daily number of steps you will find that you can walk for longer without feeling tired.
If you feel really exhausted then you should see your doctor or health professional.


Remember - develop your own walking plan at your own pace.
Don't look at others and think they are doing better than you or think you are walking too slowly - that will only discourage you.

Think positively -you are walking for YOU and no one else so don’t rush, build walking into your lifestyle and enjoy it.

Week 7 onwards
Follow the plan of adding 150 steps each day for a week and build up until you are taking 5,000 steps a day.

Once you can do this without getting out of breath then you are ready for the final step in the walking plan. Well done!
You have been successful so don't forget to reward yourself - treat yourself to some new clothing, a trip to the theatre/cinema/seaside or do something that is a treat for you.

Click here to go to Step Three

Enjoy your walking!