Starting a Walking Program
1. Start slow
If you have not been physically active, slowly build up your time in 5-10 minute increments
to 30-45 minutes a day, most days per week. Aim for at least 150 minutes of physical
activity per week. This may take 8-12 weeks. Be patient.
2. Begin each workout slowly
Allow a 5-10 minute warm-up period. This warms your muscles up and gets them ready for
activity. Starting and ending your exercise slowly may also prevent muscle injury.
3. Listen to your body
You should be able to “walk n’ talk” while exercising. You are going too fast if you cannot
complete a sentence.
4. Gear Up
Select good walking shoes and break them in slowly. Think about what else would help you
succeed: Headphones and an MP3 player? Walking with a friend or family member?
Mapping out a scenic route?
5. Pay attention to warning signs
Stop exercising if you feel dizzy, are unable to catch your breath, feel faint or have
pain/pressure in your chest. Call your doctor right away and do not exercise until you are
cleared to do so.
6. Dress for the weather
Wisconsin weather can be extreme. On hot humid days, exercise early in the morning or late
in the evening. Wear light, loose fitting clothing and drink 8-12 oz. of water before, during,
and after exercising. On cold days, dress in layers. The first layer of clothing should wick
moisture away from your body. Don’t forget your hat and gloves.
7. Be Consistent
Make exercise a priority for your health. Share your experience or exercise with an exercise
partner to keep you motivated. Set realistic short term goals (minutes, distance) and long
term goals (complete a charity run/walk) to help track your progress.
Warm-up
Activity
Cool Down
Total Time
Walk slowly
5 minutes
Walk briskly
5 minutes
Walk slowly
5 minutes
15 minutes
Walk slowly
5 minutes
Walk briskly
7 minutes
Walk slowly
5 minutes
17 minutes
Walk slowly
5 minutes
Walk briskly
9 minutes
Walk slowly
5 minutes
19 minutes
Walk slowly
5 minutes
Walk briskly
11 minutes
Walk slowly
5 minutes
21 minutes
Walk slowly
5 minutes
Walk briskly
11 minutes
Walk slowly
5 minutes
21 minutes
Walk slowly
5 minutes
Walk briskly
13 minutes
Walk slowly
5 minutes
23 minutes
Walk slowly
5 minutes
Walk briskly
15 minutes
Walk slowly
5 minutes
25 minutes
Walk slowly
5 minutes
Walk briskly
18 minutes
Walk slowly
5 minutes
28 minutes
Week 1
3 times a week
Week 2
3 times a week
Week 3
3 times a week
Week 4
3 times a week
Week 5
4 times a week
Week 6
4 times a week
Week 7
4 times a week
Week 8
4 times a week
Week 9
5 times a week Walk slowly
5 minutes
Week 10
Walk briskly
20 minutes
Walk slowly
5 minutes
30 minutes
5 times a week Walk slowly
5 minutes
Week 11
Walk briskly
22 minutes
Walk slowly
5 minutes
32 minutes
5 times a week Walk slowly
5 minutes
Week 12
Walk briskly
25 minutes
Walk slowly
5 minutes
35 minutes
5 times a week Walk slowly
5 minutes
Walk briskly
30 minutes
Walk slowly
5 minutes
40 minutes
Teach Back:
What is the most important thing you learned from this handout?
What changes will you make in your diet/lifestyle, based on what you learned today?
If you have more questions please contact UW Health at one of the phone number listed below.
You can also visit our website at www.uwhealth.org/nutrition
Nutrition clinics for UW Health and American Family Children’s Hospital (AFCH) can be
reached at (608) 890-5500.
Your health care team may have given you this information as part of your care. If so, please use it and call if you
have any questions. If this information was not given to you as part of your care, please check with your doctor. This
is not medical advice. This is not to be used for diagnosis or treatment of any medical condition. Because each
person’s health needs are different, you should talk with your doctor or others on your health care team when using
this information. If you have an emergency, please call 911. Copyright © 2/2017 University of Wisconsin Hospitals
and Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services Department and the Department
of Nursing HF#411.