The 7-Day Walking Program

Dec, 03, 2019

With the holidays coming up it’s easy to forget about exercising as we get busy with preparations and have other priorities. However, even some exercise is better than no exercise and maintaining a simple walking routine can help you stay active wherever you are, with whatever time you have – no gym or fancy equipment is required!

This simple walking program is easy to customise according to your schedule. For example, if you only have 10 minutes one day to fit something in, try the speed-walk option. If you get a day (or a week) with more time, focus on longer sessions.

The goal of these simple, time-efficient walks is to help you maintain your fitness and stay healthy during this busy season. The flexibility of this program is its major selling point. You could even get the whole family in on the walking! The speed and interval walks can be turned into a fun game – who can ready the next mailbox the fastest? All while power walks can be an opportunity to catch up and connect with both friends and family.

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YOUR WALKING GUIDE

SPEED WALK, 10–20 MINUTES

Warm up by gradually building pace, intensity level 3 or 4: 2 minutes

Power up by walking as quickly as you safely can with a great posture, pumping your arms as you move to propel you further faster, intensity level 6-7: 6 minutes

Wind down at a comfortable pace, allowing breathing and heart rate to steady, intensity level 3-4: 2 minutes

Note: For a 20-minute speed walk, spend twice as long with each section of your walk — ie. warm up for 4 minutes, power up for 12, wind down for 4
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INTERVAL WALK (15–30 MINUTES)

Warm up by gradually building pace, intensity level 3 or 4: 3 minutes

Intervals: Alternate 1 minute of a steady pace, intensity level 5–6, with 30 sec – 1 min of a very fast pace walk, intensity level 7–8: 10 minutes

Wind down at a comfortable pace, allowing breathing and heart rate to steady, intensity level 3-4: 2 minutes

Note: For a 30-minute interval walk, spend twice as long with each section of your walk
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POWER WALK (30–45 MINUTES)

Warm up by gradually building pace, intensity level 3 or 4: 5 minutes

Maintain a steady, brisk pace that allows you to breathe quickly but still under control (about a 5–6 intensity): 20–35 minutes

Wind down at a comfortable pace, allowing breathing and heart rate to steady, intensity level 3-4: 5 minutes

Note: Feel free to adjust warm up, cool down and power pace time based on walk length and preference
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CROSS-TRAIN/STRETCH

On your non-walk days, focus on building strength, stamina and flexibility with total body strength-building movements and/or add in a stretch session to continue improving your overall fitness, and in turn, your walking potential.
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ACTIVE REST DAY

Participate in any activity you enjoy — yoga, swimming, group fitness classes — anything that keeps you moving.
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GET STARTED

Start your week on a Sunday, Monday or whatever day you prefer. You can also lengthen or shorten your walk time to fit your schedule and needs.

Source: Myfitnesspal.com