Simple Walking Plan
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A walking plan may be a good place to start if you would
like to start getting regular physical activity.
Plan Your Walks
Follow the plan below to gradually increase your frequency,
intensity and time of walking.
Program
Stage
Week Frequency
(days per
week) Intensity:
Exertion
level RPE*
(10
pt) Duration
(min)
1 2 Light 2 10
2 2 Light 2 10 - 15
3 2 - 3 Moderate 3 15
4 3 Moderate 3 15
5 - 7 3 - 4 Moderate -
somewhat
hard 3 - 4 15 - 20
8 - 10 4 Moderate -
somewhat
hard 3 - 4 20
11 - 13 4 Somewhat
hard 4 20 - 25
14 - 16 4 Somewhat
hard 4 - 5 25
17 - 20 4 Somewhat
hard 4 - 5 25 - 30
21 - 24 4 - 5 Somewhat
hard - hard 4 - 5 25 - 30
25+ 3 - 5+ Moderate -
hard 3 - 5 30+
Initial
Improvement
Maintenance
*RPE = Rating of Perceived Exertion. See next page for further information.
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