Walking is among the simplest methods of locomotion humans develop and a valid basis for an exercise regimen. This article is concerned with coaching beginners into a regular exercise regimen that they can stick with while also keeping fit.

90 Day Challenge Couple walk

Health experts understand that 30 minutes of regular daily exercise is effective for improving health and mitigating disease risks. Assess which days work best for your schedule and be consistent.

Getting Started

While walking is an accessible exercise for most people, before beginning any exercise routine, you should check with your doctor. Consider a good pair of shoes designed for walking, which will provide proper support and shock absorption. Plan your walking route and try to include sidewalks and trails designed for walkers. Avoid walking on busy roads. If you must cross busy intersections or walk along roads, make sure you are visible to cars and other vehicles. Pedestrian accidents and deaths are on the rise throughout the US. The state of Oklahoma alone saw 102 deaths in 2021. Also remember to start with 3-5 minutes of warm-ups and your stretch breaks should focus on the hamstrings, calves, hip flexors, inner thigh, and chest.

A Beginner’s Routine

  • Days One and Three, Week One: 5-10 minutes of easy walking, then a two-minute stretch break, finishing with 5-10 minutes of easy walking. Feel free to rest whenever your body needs it, avoid overdoing things.
  • Days Two and Four, Week One: Easy walking for 10-15 minutes.
  • Day Five, Week One: Rest.
  • Weekend, Week One (optional): 10-15 minutes easy walking.
  • Day One, Week Two: 10-15 minutes easy walking.
  • Days Two and Four, Week Two: 10-15 minutes easy walking.
  • Day Three, Week Two: Easy walking for 10-15 minutes, followed by two minutes of stretches and finishing with 5-10 minutes of brisk walking.
  • Day Five, Week Two: Rest.
  • Weekend, Week Two (optional): The same as week one.
  • Days One and Three, Week Three: Easy walking for 10-15 minutes, followed by two minutes of stretches and finishing with 5-10 minutes of brisk walking.
  • Days Two and Four, Week Three: 15-20 minutes of easy walking, finishing with two minutes of stretches.
  • Day Five, Week Three: Rest.
  • Weekend, Week Three (optional): The same as week one.
  • Days One and Three, Week Four: Easy walking for 10-15 minutes, followed by 5-10 minutes of brisk walking, and finishing with two minutes of stretches.
  • Days Two and Four, Week Four: 15-20 minutes of easy walking, finishing with two minutes of stretches.
  • Day Five, Week Four: Rest.
  • Weekend, Week Four (optional): 15-20 minutes of brisk walking.
  • Days One and Three, Week Five: 10-15 minutes of easy walking, another 10-15 minutes of brisk walking, and 2 minutes of stretches.
  • Days Two and Four, Week Five: 25-30 minutes of easy walking, finishing with 2 minutes of stretches.
  • Day Five, Week Five: Some alternate physical activity for 20 minutes, like raking leaves, dancing, or kendo.
  • Weekend, Week Five (optional): 25-30 minutes of easy walking.
  • Day One, Week Six: 10-15 minutes of easy walking, then 4-6 “power intervals” consisting of 30 seconds of power walking and 1 minute of easy walking, then finish with 3-5 minutes of easy walking.
  • Day Two, Week Six: An alternate activity of your choice for 20-30 minutes.
  • Day Three, Week Six: Easy walking for 30-35 minutes, finishing with two minutes of stretches.
  • Day Four, Week Six: Easy walking for 25-30 minutes, finishing with two minutes of stretches.
  • Day Five, Week Six: Rest.
  • Weekend, Week Six (optional): 25-35 minutes of easy walking.

This regimen is supported by the American Heart Association and anyone looking to go beyond week six should stick to a flexible routine of 30 minutes of daily walking for five days a week.