A "How-to" Manual for Beginning Walkers

No matter what our fitness level, most of us at least think about getting started with our own fitness program when those around us are excited. This is especially true in January when everyone is making New Year's resolutions. For lots of folks, that initial enthusiasm wanes when the demands of work and home increase, if the weather is gloomy or at the first signs of overwork/overload fatigue.

On the other hand, regular exercise makes a person more productive and energized and, as the days get shorter and rainier, it's the perfect anecdote to keep the doldrums at bay. Consistent exercise can help lower blood pressure and cholesterol levels, increase stamina, lower body fat and help manage blood sugar for diabetics.

So, how is a busy person supposed to successfully make walking a regular part of their daily routine?

Start by remembering that moving is basic. You were designed for motion. Have a plan that fits your current fitness level. You'll enjoy physical changes and re-energize your ability to get out and engage the world. It's never too late to start (or start over!).

1. If you're over 40 or if you have any chronic disease (asthma, heart disease, diabetes, hypertension, etc.), visit or call your physician for the okay to begin an exercise program.

2. Get a good pair of running or walking shoes. Avoid cross trainers, aerobic shoes or any footwear that's been in your closet for more than a year. Make sure you have a thumb's width of length between your longest toe and the end of the shoe and, when you're standing up, make sure your foot isn't wider than to sole of the shoe.

3. Start and end each workout at a slow stroll (not too much faster than window shopping). The middle of your walk should be brisk enough so you know you're working harder, but not so hard you couldn't easily carry on a conversation.

4. Pain is an indication from your body that something is wrong and needs to change. Perhaps you are doing too much too soon (the #1 cause of injury).

Apply ice to the sore area for 10-15 minutes, twice a day. Avoid frostbite by using a cloth between the ice and your skin or, if you are using an ice cup directly applied to the area, monitor your skin and keep the ice in constant motion.

Take a couple days off and start back with less time or distance and flat terrain. If your pain continues, seek competent medical advice. Find a qualified health care provider who is familiar with exercisersa sports medicine physician, physical therapist, etc. You deserve to get the help you need in order to accomplish your exercise goals.

5. Obey the "5-Minute Rule": Unless you are ill (i.e.-you have a fever), you have to put on your workout clothes and you have to get yourself out the door for at last 5 minutes. If after 5 minutes you can't or don't want to complete your workout, go home guilt-free. Tomorrow, try again.

6. Progress at a modest pace. Remember that "more" is not necessarily better. Add 0-10% of your total weekly time or distance to the next week's schedule. (If you walked 20 minutes 3 times and 30 minutes 2 times for a total of 120 minutes, add no more than 12 minutes to the next week.)

Always allow yourself to repeat the same schedule for consecutive weeks if that is what feels right to your body. The programs included below can successfully progress at a slower rate. If your body wants to accomplish the 8-Week program in 10 weeks, do so and call it "good". Consistency is the key!!

7. Reward your consistency. Every workout counts even if you have to try and try again to get yourself into a regular routine. If you're a beginner, a quarter mile (one lap of a track) is a big deal. Give yourself a quarter for each quarter mile you walk and spend your monthly earnings on a movie or a new sweater or a favorite author's newest book.

8. Attitude is everything. Though it may be a challenge to get started, there isn't much any of us can do on that is as inexpensive, potentially enjoyable and which will so positively impact our health and well-being as putting our body in motion. You have my permission to "whine" for an entire minute! But, then you have to switch to positive self-talk and to make obstacles into challenges! You'll be amazed at how this positive energy will spill over into the rest of your day.

This is a multi-level beginning walking program. That means, if you are truly at zero activity, you're very out of shape or have some physical challenges that make it difficult to find a program that will work for you, begin at STAGE ONE. When you have successfully completed STAGE ONE, you will be ready to go on to STAGE TWO.

If you are a beginner with a little bit of walking under your belt, begin at STAGE TWO. Week 12 is a solid exercise base for fitness and a good place to start if you'd like to try some events, like Race for the Cure.

Week/Day
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week 1
0
10 min
0
10 min
0
10 min
0
Week 2
0
10 min
0
12 min
0
10 min
0
Week 3
0
10 min
0
15 min
0
10 min
0
Week 4
0
10 min
0
18 min
0
10 min
0
Week 5
0
12 min
0
20 min
0
10 min
0
Week 6
0
15 min
0
20 min
0
10 min
0
Week 7
0
15 min
0
20 min
0
15 min
0
Week 8
0
15 min
0
25 min
0
15 min
0
Week 9
0
18 min
0
25 min
0
17 min
0
Week 10
0
18 min
0
30 min
0
18 min
0
Week 11
0
20 min
0
30 min
0
18 min
5 min
Week 12
0
20 min
0
30 min
0
20 min
10 min

Week/Day
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Week 1
0
10 min
15 min
0
15 min
0
25 min
Week 2
0
10 min
18 min
0
18 min
0
25 min
Week 3
0
10 min
20 min
0
20 min
0
28 min
Week 4
0
10 min
20 min
0
20 min
0
30 min
Week 5
0
10 min
22 min
0
22 min
0
30 min
Week 6
0
10 min
24 min
0
24 min
0
35 min
Week 7
0
12 min
25 min
0
25 min
0
40 min
Week 8
0
15 min
25 min
0
28 min
0
45 min
Week 9
0
18 min
25 min
0
30 min
0
50 min
Week 10
0
20 min
30 min
0
30 min
0
55 min
Week 11
0
20 min
35 min
0
30 min
0
60 min
Week 12
0
20 min
40 min
0
40 min
0
60 min

How are you feeling immediately after your walk? The next morning? Throughout the next day? If you are experiencing problems, go back to the 8-Steps for Success and see if you can find an appropriate remedy.

You now have a solid base of exercise. For optimal health benefits, you'll want to progress to 4-6 days or physical activity. You may want to add another 20 minute workout on one or two of the zero days on your current schedule. This will take a few weeks or more to accomplish.

Remember:
1. Abide by Step #6 and add a limit of 10% of your total per week.
2. If your body wants to progress at a slower rate than the 12 weeks suggested, do so and be proud of your dedication to your good health.

Congratulations! . . .
You are now one of the elite class of Americans who exercise regularly, three or more days per week!

Well done!!

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Ellie Hodder . . .
is an avid walker and event enthusiast. She has been teaching speed walking programs in the Metro area since 1992. Ellie is founder/director of Women Walk the Marathon®, now celebrating it's 10th aniversary year, coordinator of the Portland Marathon Walk Clinics and Training Walk series, and has served as the Walking Coach for the Joints in Motion Training Team, a marathon program of the Arthritis Foundation. Hodder earned her masters degree from Southern Illinois University at Carbondale and is an American College of Sports Medicine Health/Fitness Instructor.

© 1998 Ellie J. Hodder
All rights reserved. Reproduction prohibited without permission.