Walking for Fitness: A 12-Week Plan and Log
A 12-week walking plan in three tracks, with easy, brisk and long walks, four helper moves, a log and a week-12 review. Not medical advice.
In Under $15
By Whole Life HQ4 parts · about 4,300 words · printable · read online
Open your copy
You own this. Everything opens straight from here.
Open4 printable pages, in reading order
Who it's for
Adults who can already walk and want a simple 12-week plan to walk more, with a log and no watch or app needed.
What you receive
- A 12-week walking plan in three tracks, from a gentle start to building up, with easy, brisk and long walks
- Four helper moves for legs and balance, with easier and harder versions and movement figures
- A 1-to-10 effort scale and a talk test, so no watch is needed
- A printable walking log, weekly check-in and a week-12 review
4 printable pages, in reading order
- Part 1: Start here
- Part 2: How to walk well
- Part 3: The 12 weeks
- Part 4: Your log and review
See inside
The first 4 pages, as they print.
Look inside
The first page, word for word. 4 printable pages in total.
Part 1: Start here
This is a 12-week walking plan with a log. It is written for adults who can already walk and want to walk more, a little faster or a little longer, in a way that is easy to keep up. You need a pair of comfortable shoes, a way to tell the time, and a pen. You do not need an app, a watch or a gym.
The plan is built on a simple idea: most of your walks should feel easy, one walk a week should feel a bit brisk, and one walk a week should be a little longer than the others. Each week changes only one or two things, so you always know what is different.
What this plan is, and what it is not
It is a general walking routine and a way to keep track of it. It is not medical advice, not physical therapy and not a treatment for any condition. It makes no promise about weight, fitness scores or any other result. People start from different places and move at different speeds, and a slow start is a good start.
What is in each part
- Start here
- How to walk well
- The 12 weeks
- Your log and review
What buyers say
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Downloads included
4 printable pages: see the list
- Part 1: Start here
- Part 2: How to walk well
- Part 3: The 12 weeks
- Part 4: Your log and review
They open in your library, and you can print them, once they are yours.
Who wrote it
Written by the Whole Life HQ team.
Not yet reviewed by an outside expert.
We plan to ask a physical therapist or qualified trainer to review it. Until then it is general information, not professional advice.
General information, not medical advice. Talk to your doctor before changing your exercise, eating or sleep, or if something worries you.
How you get it
- In your libraryAfter you pay, it is in your library straight away.
- Any devicePhone, tablet or computer. Print it if you like paper.
- Yours to keepIt stays in your account, and you can come back any time.
