Here is a walking program for beginners or expert walkers to get you moving and improving your health!
Walking exercise improves glucose control and cardiovascular fitness for heart health, and it helps with weight control.
To start, just get up and go! Walk 5-10 minutes at an easy pace. As that gets easier, add 5-10 minutes each week until you are able to walk 30 minutes without stopping.
Then start this program, walking each week’s target minutes at least 3-5 days a week. And remember, HAVE FUN!
Target Heart Rate
Maximum Heart Rate (beats per minute) = 220 – your current age
Walking rate = 60-70 % of Maximum Heart Rate
Example for 50 year old: 220 – 50 years = 170 bpm (that’s your max heart rate)
60 % of 170 bpm is 102 bpm and 70% of 170 bpm is 119
So you would want your heart to beat 102-119 beats per minute during the “target heart rate/brisk walking” minutes.
How to Check Your Heart Rate:
Find your pulse with two fingers either on your inside wrist or neck.
For 1 minute, count the number of pulses you feel.
The total number of pulses in exactly 1 minute is your current heart rate.
Find more information about starting a walking program with this great .