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Follow a Walking Plan

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Keep Walking: Day 9

Congratulations! You're now on week 2 of your walking program. Today you'll try to increase your activity a little.

  • Walk at an easy pace for 5 minutes.
  • Stretch for 2 minutes.
  • Walk at a brisk pace for 5 minutes.

One fun way to keep track of your walking is to get a step counter. They're an inexpensive way of checking your progress at the end of a day. About 2,000 steps equal a mile.

Keep Walking: Day 11

Don't stop now. Today, aim to:

  • Walk at an easy pace for 5 minutes.
  • Stretch for 2 minutes.
  • Walk at a brisk pace for 5 minutes.

Try to avoid walking near busy roads. But if you must, remember these tips: If you walk in the evening, always wear clothing with reflective stripes so drivers can see you. And no matter what time you walk, remember to walk on the opposite side you'd drive -- facing traffic. 

Keep Walking: Day 13

Today, take a 15-minute walk. Stick to a leisurely pace. Rest if you need to.

You may enjoy walking while you listen to music  -- create a playlist of songs that will put some spring in your step. Just make sure you don't play it so loudly that you can't hear traffic. Enjoy your break from walking tomorrow.

Keep Walking: Day 15

Good job! You're now on week 3 of your walking program -- it's time to step things up a bit.

  • Walk at an easy pace for 5 to 6 minutes.
  • Stretch for 2 minutes.
  • Walk at a brisk pace for 8 to 10 minutes.

If you can, aim to walk in the midmorning or early afternoon -- there will be less traffic on the road.

Keep Walking: Day 17

Keep it up! Today, you should:

  • Walk at an easy pace for 5 to 6 minutes.
  • Stretch for 2 minutes.
  • Walk at a brisk pace for 8 to 10 minutes.

Remember that you can always split up your activity. If you want to do half of your walking in the morning before work and half on your lunch break, that's fine.

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