Weight Management: Starting a Walking Program HF#411

Keys for Success

 

1. Go slow

 

If you have not been physically active, gradually build up your exercise time to 30-40 minutes a day, 5 days a week. Aim for a total of 150-200 minutes.  This may take 12 weeks.  Be patient.

 

2. Begin each workout slowly

 

Allow a 5 minute warm-up period.  This wakes your muscles up and gets them ready for activity.  Starting and ending your exercise slowly may also prevent muscle injury.

 

3. Listen to your body

 

You should be able to “walk n talk” while exercising.  You are going too fast if you can not complete a sentence.  If you have muscle tightness, take an extra day off to rest.  Select good walking shoes.

 

4. Gear Up
Select good walking shoes and break them in gradually.  Think about what else would help you be most successful: Headphones and an MP3 player?  Walking with a friend or family member?  New workout clothing?

 

5. Pay attention to warning signs

 

Stop exercising if you feel dizzy, are unable to catch your breath, feel like fainting, or have pain/pressure in your chest.  Call your physician immediately and do not engage in physical activity until you are cleared to do so.

 

6. Check the weather

 

Wisconsin weather can be extreme.  On hot humid days, exercise early in the morning or late in the evening.  Wear light, loose fitting clothing and drink 8-12 oz. of water before, during, and after exercising.  On cold days, dress in layers.  The first layer of clothing should wick moisture away from your body.  Don’t forget your hat and gloves.

 

7. Keep at it

 

Exercise with a friend.  If you don’t have an exercise partner, at least tell someone about your new exercise plan.  Set short term goals (minutes, distance) as well as long-term goals (completing a fundraising walk).  Reward yourself with non-food rewards. 

 

For more information please call one of our locations at the numbers listed below.

 

Nutrition Clinic University Station 2880 University Avenue Madison, WI  53705 (608) 263-5012

Nutrition Clinic UW Health West Clinic 451 Junction Road Madison, WI  53717 (608) 265-7526

Nutrition Clinic UW Health East Clinic 5249 East Terrace Drive Madison, WI  53718 (608) 265-0963

 

 

	Warm-up	Activity	Cool Down	Total Time
Week 1
Days1,3,5and7	Walk slowly	Walk briskly	Walk slowly	15 minutes
	5 minutes	5 minutes	5 minutes
Days 2,4and 6		Rest
Week 2
3 times a week	Walk slowly	Walk briskly	Walk slowly	17 minutes
	5 minutes	7 minutes	5 minutes
Week 3
3 times a week	Walk slowly	Walk briskly	Walk slowly	19 minutes
	5 minutes	9 minutes	5 minutes
Week 4
3 times a week	Walk slowly	Walk briskly	Walk slowly	21 minutes
	5 minutes	11 minutes	5 minutes
Week 5
4 times a week	Walk slowly	Walk briskly	Walk slowly	21 minutes
	5 minutes	11 minutes	5 minutes
Week 6
4 times a week	Walk slowly	Walk briskly	Walk slowly	23 minutes
	5 minutes	13 minutes	5 minutes
Week 7
4 times a week	Walk slowly	Walk briskly	Walk slowly	25 minutes
	5 minutes	15 minutes	5 minutes
Week 8
4 times a week	Walk slowly	Walk briskly	Walk slowly	28 minutes
	5 minutes	18 minutes	5 minutes
Week 9
5 times a week	Walk slowly	Walk briskly	Walk slowly	30 minutes
	5 minutes	20 minutes	5 minutes
Week 10
5 times a week	Walk slowly	Walk briskly	Walk slowly	32 minutes
	5 minutes	22 minutes	5 minutes
Week 11
5 times a week	Walk slowly	Walk briskly	Walk slowly	35 minutes
	5 minutes	25 minutes	5 minutes
Week 12
5 times a week	Walk slowly	Walk briskly	Walk slowly	40 minutes
	5 minutes	30 minutes	5 minutes

The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.

Last Updated: 08/07/2012

Copyright © 11/07/2011 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#411

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