✅ Start by walking 10-15 minutes a day at a comfortable pace.

✅ Gradually increase your walking time by 10-15 minutes each week until you reach 1 hour a day.

✅ Be consistent in your walking — try not to skip more than one day in a row.

There are 3 types of walking paces:

Stroll (about 3-4 points of difficulty on a scale of 1-10, similar to window shopping)
Brisk walk (about 4-5 points of difficulty, an effort should be made when walking)
Power walk (about 5-6 points of difficulty)

✅ Warm up with a stroll for 5 minutes, then turn it into a brisk pace.

✅ Every 5 minutes, push yourself to a power walk pace for 30 seconds.

✅ Increase your power walk by a few seconds every time you go out for a walk.

⛔ If you’re new to walking, don’t overdo it — this can increase your risk of soreness, injury, and burnout.

Tip: While walking, breathe harder than usual. You should be able to speak in full sentences, but you shouldn’t be able to sing.

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