| Day | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Monday | 15 min easy walk | 20 min easy walk | 25 min brisk walk | 30 min brisk walk |
| Tuesday | Rest | Rest | Rest | Rest |
| Wednesday | 20 min brisk walk | 20 min brisk walk | 30 min interval walk | 35 min brisk walk |
| Thursday | Rest | Rest | Rest | Rest |
| Friday | 15 min easy walk | 25 min brisk walk | 25 min brisk walk | 30 min interval walk |
| Saturday | 20 min brisk walk | 30 min brisk walk | 35 min brisk walk | 45 min brisk walk |
| Sunday | Rest | Rest | Rest | Rest |
Easy Walk: Warm up and cool down at a leisurely pace.
Brisk Walk: A pace where you are breathing heavily but can still easily hold a conversation.
Interval Walk: Alternate 1 minute of fast, power-walking with 2 minutes of slower recovery walking.
Warm-up/Cool-down: Always spend 3 to 5 minutes before and after each walk stretching your calves and hamstrings.
Goal: Gradually progress to walking five days a week, aiming for at least 150 minutes of moderate activity.