Exercise and High Blood Pressure

Sample Walking Program

The following is an example of a sample walking program:
 
 
Warm Up
Activity
Cool Down
Total Time
WEEK 1
Session A
Walk slowly 5 min.
Walk briskly 5 min.
Walk slowly 5 min.
15 min.
Session B
Repeat above pattern
Session C
Repeat above pattern
Continue with at least three walking sessions during each week of the program.
WEEK 2
Walk slowly 5 min.
Walk briskly 7 min.
Walk slowly 5 min.
17 min.
WEEK 3
Walk slowly 5 min.
Walk briskly 9 min.
Walk slowly 5 min.
19 min.
WEEK 4
Walk slowly 5 min.
Walk briskly 11 min.
Walk slowly 5 min.
21 min.
WEEK 5
Walk slowly 5 min.
Walk briskly 13 min.
Walk slowly 5 min.
23 min.
WEEK 6
Walk slowly 5 min.
Walk briskly 15 min.
Walk slowly 5 min.
25 min.
WEEK 7
Walk slowly 5 min.
Walk briskly 18 min.
Walk slowly 5 min.
28 min.
WEEK 8
Walk slowly 5 min.
Walk briskly 20 min.
Walk slowly 5 min.
30 min.
WEEK 9
Walk slowly 5 min.
Walk briskly 23 min.
Walk slowly 5 min.
33 min.
WEEK 10
Walk slowly 5 min.
Walk briskly 26 min.
Walk slowly 5 min.
36 min.
WEEK 11
Walk slowly 5 min.
Walk briskly 28 min.
Walk slowly 5 min.
38 min.
WEEK 12
AND BEYOND
Walk slowly 5 min.
Walk briskly 30 min.
Walk slowly 5 min.
40 min.
 
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