May 26, 2025

Episode 81 - Progressive Walking Program

19 minutes

Get outside and enjoy nature!

Walking offers numerous health benefits, including improved heart and lung health, reduced risk of chronic diseases like type 2 diabetes and some cancers, enhanced bone and muscle health, and better weight management. Additionally, walking can boost brain function, support mental health, and strengthen the immune system.

A progressive walking program offers numerous benefits, where walking duration, intensity, or frequency gradually increases over time with consistency, one will improve cardiovascular health, endurance, and overall well-being.

Progressive Walking Program (4 Weeks)

General Guidelines

Warm-Up: Start each session with 3–5 minutes of slow walking.

Cool-Down: End with 3–5 minutes of slower walking and light stretching.

Intensity: Use a "talk test" — you should be able to talk, but not sing, during moderate walking.

Week 1: Building a Base

Goal: Get used to consistent walking and proper posture.

Frequency: 4 days/week

Duration: 15–20 minutes per session

Pace: Easy to moderate

Week 2: Increasing Duration

Goal: Increase walking time and introduce a moderate pace.

Frequency: 5 days/week

Duration: 20–30 minutes

Pace: Moderate most days

Week 3: Building Intensity

Goal: Introduce brisk walking and light intervals.

Frequency: 5–6 days/week

Duration: 25–35 minutes

Pace: Mix of easy, moderate, and brisk

Week 4: Peak Week

Goal: Improve stamina, confidence, and intensity.

Frequency: 6 days/week

Duration: 30–40 minutes

Pace: Moderate to brisk + intervals

Tips for Success:

Track your walks using a fitness app or journal.

Stay hydrated and wear comfortable shoes.

Adjust the pace or duration to match your fitness level.

After Week 4, either maintain or increase your duration or speed depending on your goals.

Post Meal Walk - at least 10 minutes

Improved Cardiovascular Health: Gradual increases in walking intensity help strengthen the heart, reduce blood pressure, and improve circulation.

Weight Management: Regular walking boosts calorie burn and helps maintain or reduce body weight when paired with a healthy diet.

Enhanced Muscular Endurance and Strength: Walking builds endurance and tones muscles, especially in the legs and core, without excessive strain on joints.

Better Joint Health and Mobility: Walking lubricates joints and can reduce stiffness, especially beneficial for people with arthritis or mobility issues.

Mental Health Boost: Regular walking reduces stress, anxiety, and symptoms of depression while enhancing mood and overall mental well-being.

Reduced Risk of Chronic Disease: A consistent walking program lowers the risk of type 2 diabetes, heart disease, stroke, and some cancers.

Improved Balance and Coordination: As strength and mobility improve, so does overall balance, reducing fall risk—especially in older adults.

Increased Energy and Stamina: A gradual increase in activity helps build energy levels without causing burnout or injury.

Sustainable Habit Formation: Progressive walking makes it easier to stick with a routine, as it starts at a manageable level and becomes more rewarding over time.

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For more information about the hosts, please visit their websites and follow them on social media:

Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach

https://www.triumphantwomancoaching.com/

FB - https://www.facebook.com/glenda.shepard1

Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach

https://www.thewellnessfactor.coach/

IG - https://www.instagram.com/RobinRMcCoy

FB - https://www.facebook.com/robin.mccoy1

Produced by KB Podcasts

Music from https://app.soundstripe.com/

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