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Beginner Walking Workouts

A 12-Week Program that Builds Endurance

124 Comments



  • I started this today and am looking forward to progressing with it. I have a bad knee and do mostly water exercises, but I love this time of year and want to be outside. - 10/8/2014 9:02:45 PM
  • EX-SKINNY60
    I hope someone sent KEMOGANGAN the Leslie Sansone's web address because she DOES put out great free exercise videos there. I have many of her DVD's and my biggest problem came two years ago when I got really good at working the computer. ZAP! here I am sitting on my tush typing, and reading, and blogging WAY TOO MUCH! My plan is to tapper off, right? LOL!!! All addicts have withdrawal and this machine keeps me enthralled for hours! So, I have GOT to get away more often to do those exercises on my DVD's again. Wish me luck, folks! - 8/29/2014 8:41:41 AM
  • I followed Dr. Andrew Weil's plan in his book, "Eight Weeks to Optimum Health."
    week one starts with 10 minutes of walking, increasing by 5 minutes each week until one is walking 45 minutes.

    Do whatever you can. It is always better to do something rather than nothing. - 8/21/2014 9:45:45 AM
  • All this info is a great to know... I'm trying to figure out how to copy for myself. - 5/26/2014 9:43:51 AM
  • BSL1956
    I have COPD and stared walking 2 miles a day last week its tough but I made it. I already feel better am going to try for 4 miles next week - 1/19/2014 10:38:39 AM
  • ANGELAAMY
    about half a block is all I can walk thanks to bad back and arthritis everywhere. so I use a power chair, walk beside it as far as the body lets me, ( try to go a little farther each time ), then ride and rest a bit then walk some more. in stores I push the chair and walk, can stay on my feet whole shopping trip on a good day. recently got a mini trampoline with a balance bar for safety. can only do a little jogging in place on it but gets the heart rate up and less joint pressure than jogging on a solid surface so i'm doing as much as I can every day- am 220, should only be 130-160. I am gonna lose it !!! - 12/30/2013 3:38:08 PM
  • I used to be able to walk for 45 min. and no trouble at all. Back problems have taken over so I can only walk for about 15 min. before my leg goes numb and I have to stop. When I walk I take this into consideration and don't do more than I can. I also use a recumbent bike that takes pressure off my back.

    If you have health problems, do what you can. If that's just 5 min. a day, ok, it's better than nothing.

    I like the looks of this workout. It's definitely geared for beginners or people who need to ease into a walking program. I also like Leslie Sansone's workouts. - 12/5/2013 10:19:55 AM
  • THEMACK00
    Can't Wait to start! - 11/18/2013 1:39:03 PM
  • LANGLA2
    Hi!I cope w.chronic pain&osteoarthristis.Can you suggest how much I should walk 2 lose little weight&feel better?Thx! - 11/14/2013 3:21:53 PM
  • Great article. I love to walk. Thank you. - 10/24/2013 6:11:25 PM
  • I honestly can't imagine taking 4 weeks to work up to walking 11 minutes. I'm in the obese category and started off at 30 minutes three times a week. Within 2 weeks I was up to 45 minute three times a week. (I'm 70 pound over my ideal weight.)

    Who is this article geared towards? - 10/9/2013 1:11:40 PM
  • CFORCELLA04
    I quit smoking in February and gained 15 lbs! I want to lose 20! Wish me luck! - 9/18/2013 2:13:29 PM
  • CHEROKEEFOX
    I have been looking for a walking plan. Thank you! - 5/3/2013 5:40:52 AM
  • CELTICMAID
    Sorry,New here and asked a question......try again....
    I walk up and down the stairs as I heard that13 steps 13times per day were minimum exercise.
    I walk up and down the kitchen and do `kettles worth!`
    What do the new and limited exercisers do _ would love to know what you do. - 4/6/2013 5:16:40 AM
  • CELTICMAID
    I think this is going to be hard, I Have heart condition, hereditary, high blood pressure and cholesterol, arthritis and asthma. Exercising is good and bad for me - so problematic. I cannot really do spark goals and really need and want to deal with this but not too strenuous and shorter periods = less, and slower progress for me. Any ideas? - 4/6/2013 5:11:29 AM

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