WWALKING...

A STEP

in the

RIGHT

Direction!

Stretch It Out!

Stretch gently after you warm up your muscles, and again after you cool down. Try doing the 

stretches listed below. Do not bounce or hold your breath when you stretch. Perform slow 

movements and stretch only as far as you feel comfortable.

Side Reach

Reach one arm over your head and 

to the side. Keep your hips steady 

and your shoulders straight to the 

side. Hold for 10 seconds and 

repeat on the other side.

Wall Push

Lean your hands on a wall and 

place your feet about 3 to 4 feet 

away from the wall. Bend one knee 

and point it toward the wall. Keep 

your back leg straight with your foot 

flat and your toes pointed straight 

ahead. Hold for 10 seconds and 

repeat with the other leg.

Knee Pull

Lean your back against a wall. 

Keep your head, hips, and feet 

in a straight line. Pull one knee 

toward your chest, hold for 10 

seconds, and then repeat with the 

other leg.

Leg Curl

Pull your right foot toward your 

buttocks with your right hand. 

Stand straight and keep your 

bent knee pointing straight down. 

Hold for 10 seconds and repeat 

with your other foot and hand.

Hamstring Stretch

Sit on a sturdy bench or hard surface 

so that one leg is stretched out on the 

bench with your toes pointing up. 

Keep your other foot flat on the surface 

below. Straighten your back, and if you 

feel a stretch in the back of your thigh, 

hold for 10 seconds and then change 

sides and repeat. If you do not feel 

a stretch, slowly lean 

forward from your hips 

until you feel a stretch.

Step Right This Way

Walking with proper form is very important.

u Walk with your chin up and your shoulders 

slightly back.

u Let the heel of your foot touch the ground first, 

then roll your weight forward.

u Walk with your toes pointed forward.

u Swing your arms naturally as you walk.

About WIN

The Weight-control Information Network (WIN) is 

a service of the National Institute of Diabetes and 

Digestive and Kidney Diseases (NIDDK) of the 

National Institutes of Health, which is the Federal 

Government’s lead agency responsible for biomedical 

research on nutrition and obesity. 

Publications produced by WIN are reviewed by both 

NIDDK scientists and outside experts. This publication 

is not copyrighted. WIN encourages users of this 

brochure to duplicate and distribute as many copies 

as desired.

A Sample Daily Walking Program

This program is only a guide. Your fitness walking 

sessions may be longer or shorter based on your 

ability and the advice of your health care provider.

Warm-up Time

Walk Slowly & 

Stretch

Brisk-walk Time Cool-down Time

Walk Slowly & 

Stretch

Total Time

WEEKS 1–2

5 minutes 5 minutes 5 minutes 15 minutes

WEEKS 3–4

5 minutes 10 minutes 5 minutes 20 minutes

WEEKS 5–6

5 minutes 15 minutes 5 minutes 25 minutes

WEEKS 7–8

5 minutes 20 minutes 5 minutes 30 minutes

WEEKS 9–10

5 minutes 25 minutes 5 minutes 35 minutes

WEEKS 11–12

5 minutes 30 minutes 5 minutes 40 minutes

WEEKS 13–14

5 minutes 35 minutes 5 minutes 45 minutes

WEEKS 15–16

5 minutes 40 minutes 5 minutes 50 minutes

WEEKS 17–18

5 minutes 45 minutes 5 minutes 55 minutes

WEEKS 19–20

5 minutes 50 minutes 5 minutes 60 minutes

Try to walk daily. If you are walking fewer than three 

times per week, give yourself more than two weeks 

before increasing the pace and frequency.
Walk for Your Health

Walking is one of the easiest ways for you 

to be physically active. This brochure 

provides you with general tips on how to create 

and follow a walking plan. 

Walking is inexpensive, and you can walk 

almost anywhere and at any time. Walking may

u Give you more energy and stamina and lift 

your mood.

u Tone your muscles and strengthen your bones.

u Increase the number of calories your 

body uses.

u Lower your risk of health problems, such as 

high blood pressure, heart disease, high 

cholesterol, and type 2 diabetes.

u Give you an opportunity to actively socialize 

with friends and family.

The Weight-control Information Network (WIN) 

offers numerous free resources to help you begin 

working on your health and fitness goals. Visit 

http://www.win.niddk.nih.gov/ to download 

and share this and other WIN materials.

Know Before You Go

Answer the following questions before you 

begin a walking program.

u Has your health care provider told you that 

you have heart trouble, diabetes, or asthma?

u When you are physically active, do you have 

pains in your chest, neck, shoulder, or arm?

u Do you often feel faint or have dizzy spells?

u Do you feel extremely breathless after you 

have been physically active?

u Has your health care provider told you 

that you have bone or joint problems, such 

as arthritis?

u Are you 50 years old or older and not used to 

doing any moderate physical activity?

u Do you smoke?

u Do you have a health problem or physical 

reason not mentioned here that might keep 

you from starting a walking program?

If you answered “yes” to any of these questions, 

check with your health care provider before 

starting a walking program. 

Start Walking Now!

L

eave time in your busy schedule to follow a 

walking program that will work for you. Keep 

the following points in mind:

u Choose a safe place to walk. Find a partner or 

group to walk with you. Encourage and support 

each other in committing to walking regularly 

even if each of you has a different fitness level 

or walks at a different pace.

u Wear shoes with proper arch support, a firm 

heel, and thick flexible soles. They will cushion 

your feet and absorb shock. Before you buy 

new shoes, walk in them in the store.

u Wear clothes that will keep you dry and 

comfortable. Put on fabrics that absorb sweat 

and remove it from your skin.

u Divide your walk into three parts. Warm up 

slowly, then increase your speed to a brisk 

walk. This means walking fast enough to 

elevate your heart rate while still being able to 

speak comfortably, concentrate, and breathe 

without effort. Cool down slowly.

u Stretch lightly after warm-up and cool-down.

u Spread your walking evenly throughout the 

week. Try to walk at least 3 days each week if 

you cannot walk daily. Each week, add a few 

minutes to your walk. 

u Break up your walk into multiple sessions 

throughout the day if you have a busy 

schedule. Make sure each session is at least 

10 minutes long. Some physical activity is 

better than none.

u To avoid stiff or sore muscles and joints, 

start gradually. Over several weeks, begin 

walking faster, going further, and taking 

longer walks.

u Set goals and reward yourself. 

u Keep track of your progress with a walking 

journal or log. Record date, time, and 

distance. 

Experts recommend at least 150 minutes each 

week of moderately intense physical activity. 

Divide these minutes up over the week as your 

schedule allows. Review the guide on the back 

of this brochure for suggestions on beginning 

and gradually building your walking program. 

The more you walk, the more health benefits you 

may gain!

Walk Safely

Keep safety in mind as you plan when and where you walk.

u If you walk at dawn, dusk, or night, wear a 

reflective vest or brightly colored clothing.

u Walk in a group when possible and carry 

some identification with you, as well as a 

way to contact someone if you need help.

u Notify family 

and friends of 

your group’s 

walking time 

and route.

u Do not wear 

jewelry or 

headphones.

u Be aware of 

your surroundings.

Weight-control Information Network

1 WIN Way

Bethesda, MD 20892–3665

Phone: 202–828–1025

Fax: 202–828–1028

Toll-free number: 1–877–946–4627

E-mail: WIN@info.niddk.nih.gov

Internet: http://www.win.niddk.nih.gov/

NIH Publication No. 07–4155

September 2004 

Updated September 2010