Starting off:
Week 1 - two walks of 10 minutes each on three days of the week
Week 2 and 3 - two walks of 15 minutes each on four days of the week
Week 4 - two walks of 15 minutes each on five days of the week
Getting going:
Week 5 to 9 - two walks of 15 minutes each or one walk of 30 minutes, on five days of the week. Try to increase your pace slightly or include a route which has some inclines or uphill slopes
Staying with it:
Week 10 onwards - aim for a brisk pace and challenge yourself with steeper inclines or hills
Note:
If you find any week difficult then repeat the week and stay at that level until you are able to progress comfortably
If, from week 5 onwards, you cannot fit in a 30 minute continuous walk into your day then break it down into 10 minute walks or 15 minute walks
Please contact your doctor if you are unsure about starting a fitness programme
For more information on Stafford Borough's Walking for Health Initiative contact the Walking for Health Co-ordinator
