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(HealthNewsDigest.com) – Are you looking to ease your way into exercising regularly? This 12-week walking schedule from the National Heart, Lung, and Blood Institute provides a framework for gradually increasing your cardio time. If you’ve been sedentary for a long time or you have serious health issues, talk with your doctor before starting this walking plan.
Try to walk at least five times each week. Always start with a five-minute, slower-paced walk to warm up and end with a five-minute, slower-paced walk to cool down.
Start at a pace that’s comfortable for you. As you become more fit, you’ll be able to gradually pick up speed until you’re walking briskly — the equivalent of 3.5 miles an hour. You should be breathing hard, but still able to carry on a conversation. Each week, add two minutes to your walking time.
| Week | Warm-up | Brisk walking | Cool-down |
| 1 | 5 minutes | 5 minutes | 5 minutes |
| 2 | 5 minutes | 7 minutes | 5 minutes |
| 3 | 5 minutes | 9 minutes | 5 minutes |
| 4 | 5 minutes | 11 minutes | 5 minutes |
| 5 | 5 minutes | 13 minutes | 5 minutes |
| 6 | 5 minutes | 15 minutes | 5 minutes |
| 7 | 5 minutes | 18 minutes | 5 minutes |
| 8 | 5 minutes | 20 minutes | 5 minutes |
| 9 | 5 minutes | 23 minutes | 5 minutes |
| 10 | 5 minutes | 26 minutes | 5 minutes |
| 11 | 5 minutes | 28 minutes | 5 minutes |
| 12 | 5 minutes | 30 minutes | 5 minutes |
U.S. Department of Health and Human Services, 2013