If you’re ready to start feeling better, you’re in the right place. Start your fitness journey by walking.
  1. Your goal is to reach 150 minutes of walking time per week.
  2. Start where you are.
  3. Be consistent.
  4. Add intensity. 
  5. Choose a template below to help you get started.

Print this pdf or and use the guidance above to help you keep track of your walking days and time.


Inaction (Stakes): 

Low levels of activity have been linked with:

  • Increase in chronic illness and increased risk of injury
  • Mood disorders such as depression and anxiety
  • Increased risk for high blood pressure, cancers, and diabetes

Action (Rewards):  

“An abundant amount of research shows numerous benefits of walking including [CDC]:

  • Reduces risk of preventable disease like diabetes, hypertension, hyperlipidemia, and heart disease
  • Lowers your risk of chronic illness. 
  • Improves energy throughout the day
  • Enhances mood and reduces symptoms of depression and anxiety
  • Optimizes work and sports performance
  • Improves love life
  • Improves sleep
  • Weight management

Phase 1: Starting Point

  • Start slowly and build towards 150 minutes of steady state walking.
  • Add 5-10 minutes of walking each week to arrive at a minimum of 150-minutes of walking each week.

Phase 2: In 4-6 Weeks Move Here

Progress frequency or intensity of activity:

  • Walk uphill or hike outdoors.
  • Increase your walking pace. You should be speaking in broken sentences.
  • After a 5 minute warm-up, add 30 second intervals of speed walking or jogging followed by 2 minutes of walking for your allotted time.

Phase 3: In 8-12 Weeks Re-Asses

  • You have been walking vigorously or jogging and now it’s time to add strength training. 
  • Book a fitness assessment and start to add some  strength training to your weekly movement calendar.

Phase 4: To Stay Motivated..

Set a goal. Do a 5k, 10k, tough mudder, new yoga class etc.


Start Slowly

  • Build towards 150-minutes of steady state cardio throughout the week by adding 5-10 minutes of total walking time each week. 
  • You should be able to keep a conversational pace for the first few weeks.
  • Your goal should be to feel energized and not exhausted after your walks.   

Be Consistent

Once you’ve consistently hit 150-minutes of walking time for several weeks straight, add intensity. Adding intensity means increasing your effort. Holding a conversation should be difficult. Some ideas:

  • Walk uphill  
  • Increase your walking pace
  • Add 30-second speed walking or jogging intervals every 2 minutes.

Add strength training

When you’re getting comfortable breathing harder and pushing yourself, it’s time to add strength training. (This will help prevent injury)


Ideas for Staying Motivated

  • Add to Calendar: Determine a reasonable time in your schedule and add “Walk Break” to your calendar
  • Stay consistent: Use your log and make notes regularly
  • Be mindful: Pay attention to energy and mood before and after exercise

Find Joy in Walking

  • Play with your senses: Pay attention to sights, smells and sounds 
  • Make it fun: Walk with a buddy, listen to music, enjoy the outdoors
  • Perhaps include an easy-to-follow walking meditation


  • Aim for eight, 8-ounce glasses but more may be required if you’re nursing or prone to sweating


  • aim for 7-8 hours each night. [button?]
  • create a pre-sleep routine 
  • minimizes exposure to blue light and stimulating activity

Basic nutrition

  • prioritize whole foods like vegetables, fruits, and lean proteins
  • minimize consumption of processed foods like baked goods, pasta and candies.
  • Eat Mindfully: pay attention to the way things taste, eat distraction free when possible, eat slowly, and enjoy your food.