Beginner Health Workout

Transcription

1 Note: This 12-week program is designed for the beginner walker who wants to improve overall health and increase energy. Walks start at 10 minutes or less and gradually work up to 30+ minutes. Health experts have found that approximately 30 minutes of regular moderate exercise is effective for improving health and reducing the risk of many diseases. Monday, Wednesday and Thursday are the core workout days. Tuesdays and weekends are optional at the beginning, making this workout range from three days per week up to five. Fridays are rest days or days. Pick which days of the week work best for you and your schedule. Regardless of the recommended pace, always start each walk with 3-5 minutes at an easy, warm-up pace. Monday Tuesday (optional) Wednesday Thursday Friday (optional) Week 1 NOTE: ALWAYS REST WHEN NECESSARY (Window shopping is great!) Week 2 (remember: rest when necessary) Week mins (Don t window shop! Keep moving!) 1

2 Week 4 NOTE: THIS IS THE LAST WEEK THAT TUESDAY AND WEEKEND WALKS ARE OPTIONAL mins Week 5 of your choice: Go dancing, rake leaves...for 20+ mins Week 6 of your choice: 20+ mins 2

3 Week mins of your choice: mins Eask Walk:, 1 min Repeat 4-6 times 3-5 mins Week mins Brisk walk: mins Day: Activity of your choice: 30+ mins 10 mins mins 1 min Repeat 4-6 times 3-5 mins 3

4 Week mins Brisk or Hill Walk Day: Activity of your choice: 40+ mins 1 min Repeat 5-8 times 3-5 mins Brisk walk: 10 mins or include a hill incline, or stairs in your route 5 mins Week 10 (BACK TO BASICS WEEK!) Stretch: 2-5 mins of your choice: 40+ mins Stretch: 5 mins mins 4

5 Week mins 10 mins 1 min Stretch: 5 mins Challenge yourself to walk faster than usual or walk slower and wear a weighted backpack. NOTE: DUE TO THE HIGH NUMBER OF ARM SWINGS, CARRYING DUMBELLS IS NOT RECOMMENDED. Stretch: 5 mins Day: Activity of your choice: 40+ mins Find a park or outdoor trail: mins Repeat 6-8 times 3-5 mins 3-5 mins 5

6 Week mins 10 mins 1 min 10 mins mins add some high knee marches near the end Brisk or Hill Walk: mins Easy walk: mins or include a hill, incline, or stairs in your routine 3-5 mins Easy Walk or of your choice: mins mins Repeat 6-8 times 3-5 mins Congratulations! Now that you have completed the AHA 12-week walking program, continue to make walking a regular part of your life. For ongoing health and energy, your goal is to walk a minimum of 30 minutes per day, 5 days a week. As you ve learned in this program, vary your speed, course and time to challenge yourself and to keep your program interesting. You re now on your way to a healthier lifestyle! 6