walking

Walking Program

Getting started

• Get a baseline – How long can you walk before you need to rest? Also, if you have a pedometer – how many steps do you take during the day?

• Problems with balance or arthritis?  You may need a walking device to help you to walk safer and with less pain. Consult your physical therapist.

• History of cardiac problems, low blood pressure or diabetes? Consult with your doctor and/or physical therapist. We want you to be successful!

Walking recommendations

• Start walking more than your baseline but perform to your tolerance. Do this daily.

• Build up gradually with your walking time, steps and intensity

• Goal: 30 minutes of walking most days of the week at increments not less than 10 minutes

• Use a walking device if needed for balance or pain to allow you to walk more 

Pedometers

• Pedometers are devices that count how many steps you take in the course of the day. They can be motivational to walk more. This can result in improved walking speeds and stamina. You can track progress.