Guest Author - Hellie T.

Walk your way to a healthier person by starting this walking plan today.

If you have been thinking about starting a walking plan then read on. In just ten weeks you will feel like a new person – try it and see for yourself!
So find yourself a pair of comfortable walking shoes and walk your way to a fitter, slimmer and healthier you!

Please note that this plan is for you if you are only moderately overweight and can walk for 5 minutes without getting out of breath.
If you are very overweight you need to start by increasing your standing activities see overweight walking plan.
If you are in any way concerned about your health it is always wise to consult your health professional before undertaking any form of exercise.

A Ten Week Walking Plan

Getting Started
Step One
Weeks One and Two
One useful aid which will help you to keeping a track of how far you walk and also tell you the time you have walked - is a pedometer. However it is not essential – but you could note one down on your Birthday/Wish List! A watch will work just as well.
To start - note the time you leave your home/place of work and walk for 8 minutes at whatever your normal pace is on level ground.
When you have been walking for 8 minutes turn round and walk back for 8 minutes. This is not very long at all and can easily be fitted into a lunch break.
Do this at least three times a week.
Find yourself several interesting routes if possible, so you don’t get bored – and try to get a friend/partner to join you, so you can chat as you walk - or make it a time when you can think about things quietly as you walk.
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Step Two
Weeks Three and Four
On these weeks you are going to walk for 20 minutes a time on level ground. You set off with your watch or pedometer and walk for 10 minutes at your normal pace.
Then on your returning walk you try to walk briskly . You may get out of breath at first – if you do then slow down to your normal pace until you are breathing naturally and then increase to a brisk pace again.
It will take several days to adjust to doing this so don’t worry if you find it more difficult - just take your time.
Your aim is to do the return walk in less than 10 minutes. Note down how you are doing. Do this 3 or 4 times a week

Step Three
Weeks Five and Six
If you could return home in less than 10 minutes then move on to this step – if you were finding it hard then have another week at Step 2 . We are all different and if you are experiencing fatigue after your 20 minute walks persevere and stay on Step 2 until you fell ready to move on to Step 3.
In weeks 5 and 6 of the walking plan you need to increase your outward journey time to thirteen or fourteen minutes - walking at your normal pace. You then aim to get back in less – don’t run; just stride purposefully as if you were late for an appointment. You are just competing against yourself. Do this 3 or 4 times a week.

Step Four
Weeks Seven and Eight
Now you increase your walking to 30 minutes a day.
On your outward journey - you walk for 10 minutes at your normal pace and increase to 5 minutes of walking briskly. For your return journey you walk all the way back at a brisk pace.
Walk for 4 times a week if possible (or at least 3).

Step Five
Weeks Nine and Ten
Walk at your normal pace for the first five minutes of your outward journey and then walk briskly for 10 minutes and all the way back. Do this 4 or 5 times a week.
Try to take one longer walk in the week,
If you can’t fit in a 30 minute walk one day - then don't worry just try doing two shorter ones instead - it is often possible to walk in your lunch hour

By the end of the 10 weeks you should have built up a regular walking routine.
You need to keep walking each week to feel the benefits, both mentally and physically - but if you miss several days through illness or holidays etc - don't worry just pick up your walking plan from wherever you feel the most comfortable and walk from there.

This walking plan has been devised to be walked on level even ground, once you have walked weeks nine and ten, if you want to increase the intensity of your walks you can opt to walk up inclines -click here for more ways to get the most out of your walking.
Enjoy your walking !