Get walking with this 12-week plan
Use this schedule to help motivate you to exercise regularly and build your fitness level. 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...
