A structured walking program can be beneficial, especially for seniors and individuals who medical conditions that limit their mobility. The American Heart Association’s “Six-Week Walking Plan” is a good to improve overall health and increase energy. It’s a simple program that anyone can do, because you can adjust it to meet your physical needs. Walks start at 10 minutes or less and gradually work up to 30+ minutes. Health experts have found that about 30 minutes a day of regular moderate exercise is effective for improving health. Monday, Wednesday and Thursday are the core workout days, with Tuesdays and weekends optional at the beginning. Fridays are rest days or “alternative activity” days. Pick which days of the week work best for you and your schedule. Always start your walk a 2-minute stretch to get your muscles prepared. Start your walk with 3-5 minutes at an easy warm-up pace and gradually increase the duration by a few minutes each week, but no more than 10% per week. By week 6 you should be walking 30 minutes a day.
