Walking for beginners

When you decide to take part in the Pink Ribbon Walk, begin your training programme as soon as possible. If you are a complete beginner who normally doesn’t do much exercise, start by getting used to walking and building up your fitness slowly.

Before you start

If you haven’t exercised in a while, consult your doctor before starting any new exercise programme.
Invest in a pair of good trainers/walking shoes that give adequate support at your arch and ankles.
Wear comfortable, breathable clothing.
Maintain good posture while you walk: pull in your tummy to help support your back and pull your shoulders back to open your chest.
Stay well hydrated by drinking water before, during and after your walk. Drink more if it's a hot day.

Week 1

Walk three times a week for 15 minutes at a pace that gets you warm and slightly breathless. Make sure you include rest days between your walks. If the walk is becoming easier towards the end of the week, increase your overall pace.

Week 2

Walk four times a week for 20 minutes at a pace that gets you warm and slightly breathless. Continue to include rest days between your walks and increase your pace if you can.

Week 3

Walk four times a week at a brisk pace for 25 minutes. Include your rest days and try introducing brief periods of sprint walking to increase your heart rate.

Week 4

Walk five times a week at a brisk pace for 25 minutes. Include your rest days. Take longer steps as you walk and gently swing your arms. You can try carrying some small hand weights (about 1-2kg) or a full water bottle in each hand to increase your muscular strength.

Week 5

Continue to walk five times a week but start to increase your walk time on three of those walks. For an extra cardiovascular challenge, you can include uphill routes in your walk. Include your two rest days.