Exercise – Basic Walking Plan

Exercise – Basic Walking Plan


This walking schedule based on guidelines from the National Heart, Lung, and Blood Institute and the National Physical Activity Guidelines can start you on the path to better fitness and health. Talk with your doctor if you’ve been sedentary for a long time or if you have serious health issues.



This six-week program is for the beginner walker who wants to improve overall health and increase 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.

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

Your plan includes:

  • Tailored content to help you achieve your goals
  • 24/7 access to your account on the Holistic Family Practice wellness portal where you can view all of your content, track your progress, and more!
  • Easy-to-use iOS or Android app so you can access your plan on the go!


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