This six-week program is for the beginner walker who wants to improve their overall health and increase their energy. Walks start at 10 minutes or less and gradually work up to 30-plus minutes. Health experts have found that about 30 minutes a day 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, with Tuesdays and weekends optional at the beginning. Fridays are rest days or “Alternate Activity” days. Pick which days of the week work best for you and your schedule. Always start your walk with 3–5 minutes at an easy warm-up pace. To find more advanced plans or the plan that works for you, visit Heart.org/NationalWalkingDay and take our walking plan quiz to get started.

Walking program developed by American Council on Exercise® in collaboration with the AHA. ©2011 American Council on Exercise. All rights reserved