A chart showing a sample walking program over a 9 week period. In week 1, a walk begins with slowly walking for 5 minutes to warm up, followed by brisk walking for 5 minutes, and ending with 5 minutes of walking slowly to cool down. Total time for the walk is 15 minutes. Each week the time spent briskly walking increases by 3 minutes, until week 9 the brisk walking time has grown to 30 minutes, for a total walking time of 40 minutes. Each week the time spent warming up and cooling down remains the same (5 minutes for each).
Note: If one walks less than three times per week, the fast walk time should be increased more slowly.