Walking Exercise Plans

Walking Exercise Plans
Walking is an easy way to stay fit and healthy. A simple and consistent walking exercise plan can go a long way in maintaining your fitness and health.

Setting a Goal

Start easy and set a goal. Finding the motivation to start is key in any exercise plan and it is important to develop a habit to stay consistent. Your goal should be attainable. Walking daily with a minimum of five days a week is a great way to start.


Set aside a schedule for walking. Having a time schedule will help you stay consistent and will help you track your progress.

Duration and Heart Rate

Put on a good pair of walking shoes and begin walking for 10 minutes each day for a whole week.
Walk fast enough to reach your target heart rate, but keep in mind that you should not be gasping for air.


Increase the length of your walks to keep challenging yourself. The more you walk, the stronger your strides get. Do this gradually to prevent injuries.

Hydrate and Stretch

Keep yourself hydrated whether you walk indoors our outdoors. You should always drink plenty of water before, during and after walking. Don't forget to warm up and cool down before and after each walk. Stretch your muscles out to prevent injury.


Track your progress and evaluate your exercise plan and goals. If you are walking to stay healthy, walking for 30 minutes a day for 3 to 4 times a week is sufficient. If your goal is weight loss, you will need to walk longer distances at least five days a week.

Article Written By Rona Aquino

Rona Aquino began writing professionally in 2008. As an avid marathon runner and outdoor enthusiast, she writes on topics of running, fitness and outdoor recreation for various publications. Aquino holds a Bachelor of Arts in communications and English from the University of Maryland College Park.

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