One of the hardest parts about starting a new fitness routine, especially if you have not been active for a while, is getting started. The American Heart Association has outlined some important steps to keep in mind when starting a new exercise program:
- Safety is important! Consult with your healthcare provider before starting your exercise program.
- Aim for at least 30 minutes of moderate to vigorous physical activity 5 days a week. Don’t forget that those 30 minutes can be split up into smaller sessions to fit your busy schedule.
- Try to measure the intensity of your workout so you know if you are pushing yourself too hard or not hard enough.
Walking is a great way to ease yourself into exercising again. The National Heart, Lung, and Blood Institute has outlined a great 12-week walking schedule to help you get started.
| Week | Warm-up | Brisk walking | Cool-down |
|---|---|---|---|
| 1 | 5 minutes | 5 minutes | 5 minutes |
| 2 | 5 minutes | 7 minutes | 5 minutes |
| 3 | 5 minutes | 9 minutes | 5 minutes |
| 4 | 5 minutes | 11 minutes | 5 minutes |
| 5 | 5 minutes | 13 minutes | 5 minutes |
| 6 | 5 minutes | 15 minutes | 5 minutes |
| 7 | 5 minutes | 18 minutes | 5 minutes |
| 8 | 5 minutes | 20 minutes | 5 minutes |
| 9 | 5 minutes | 23 minutes | 5 minutes |
| 10 | 5 minutes | 26 minutes | 5 minutes |
| 11 | 5 minutes | 28 minutes | 5 minutes |
| 12 | 5 minutes | 30 minutes | 5 minutes |
Interested in more information about starting a walking routine? The American Heart Association’s Walk More section has a variety of resources from injury prevention to a winter walking guide.
There are some great walking routes right here on Butler’s campus to help you get started!