Try to do at least three exercise sessions a week. Each session should consists of a warm up for about five minutes, an exercise period 30 to 60 minutes depending on where you are in your program, and a five minute cool down. If you're ready to start a walking program, you may want to begin with the program suggested below by the American Heart Association. To ensure a successful walking program, choose the best time for you. Then stick with a specific time.
Some people walk in the morning to get ready for the day.
Some walk during lunch hour. Others walk toward the end of the day to relieve tension and relax. You should maintain your exercise program year-round. So it's best to choose a place where you can walk all the time. For outdoor walking, find a course with a smooth, soft surface that does not intersect with traffic.