Walking is a gentle, low-impact, but effective way to improve your health and fitness level. If performed regularly, brisk walking can give you many of the benefits associated with move vigorous exercises, including weight loss. Here’s a sample walking schedule that you can adopt, as well as some tips that you can follow to achieve your weight loss goal.


Time, # days a week

Weekly Total

Week 1

15 mins, 2 days

30 minutes total

Week 2

15 mins, 3 days

45 minutes total

Week 3

20 mins, 3 days

60 minutes total

Week 4

25 mins, 3 days

75 minutes total

Weeks 5 & 6

30 mins, 3 days

90 minutes total

Weeks 7 & 8

30 mins, 4 days

120 minutes total

Weeks 9 & 10

30 mins, 5 days

150 minutes total

The schedule allows you to slowly work up to 30 minutes or more, five days a week. Consult your doctor before starting this routine.

Some tips to keep your walks fun and injury-free:

Wear comfortable, well-fitted walking shoes and loose-fitting clothing. Before you start brisk walking, spend five to ten minutes warming up by walking slowly or in place then stretch your muscles for another five minutes after you warm up.

While walking, hold your head high, swing your arms naturally and gently tighten your stomach muscles. Don’t walk too fast that you can no longer carry a conversation.

Don’t forget to cool down (walk slowly) and stretch your calf, quads, hamstrings and back muscles after each walk.

To keep you motivated, make your walks a social event by inviting family or friends to join you. Also, plan different routes to add variety to your walks.

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