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Follow a Walking Plan

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Keep Walking: Day 19

Take a 15-minute walk -- and keep it brisk. No window shopping!

If you feel your resolve faltering, plan walks with a neighbor or friend. Having someone else involved will help you stick to your walking program. Pamper yourself for your consistency with a warm bath, foot massage, or new walking socks.

Keep Walking: Day 21

Try a 20-minute walk. Stick to a leisurely pace. To mix things up, try a new route today. Consider driving to an unfamiliar park to walk during lunch or after work.

Keep Walking: Day 23

Almost there! You're now on week 4 of your walking program. It's time to increase the intensity a bit.

  • Walk at an easy pace for 5 minutes.
  • Stretch for 2 minutes.
  • Walk at a brisk pace for 15 minutes.

Assess your progress -- is walking making a difference in any pain levels, mood, or energy?

Keep Walking: Day 25

Keep moving! Today you should

  • Walk at an easy pace for 5 minutes.
  • Stretch for 2 minutes.
  • Walk at a brisk pace for 15 minutes.

Is bad weather interfering with your walks? You can always walk at the mall. Many gyms have treadmills and inside tracks, too. You may be able to make up a walking route inside at work -- use the stairwells -- or even up and down a hallway at home. Use your creativity to keep on walking.

Keep Walking: Day 27

Change it up today. Instead of walking, do something else active for 20 or more minutes. Rake some leaves or weed your garden. Play in the yard with your kids.

Keep Walking: Day 29

Congratulations! It's the last day of your walking program.

  • Walk at an easy pace for 5 minutes.
  • Stretch for 2 minutes.
  • Walk at a brisk pace for 20 minutes.

Of course, this isn't really the end. Try to stay at this pace in the coming weeks -- add about 2 to 5 minutes of brisk walking each week.

Your goal is to build up to  at least 150 minutes a week -- that's 30 minutes 5 times a week.

WebMD Medical Reference

Reviewed by Melinda Ratini, DO, MS on March 27, 2014
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