Why Waking

Walking is a low impact activity that will help us reach our consistency, enjoyment, and progress goals. In blue zones, areas where people regularly live over 100, people average 15,000 steps per day or 7.5 miles! Walking is the consistent foundation that creates a healthy lifestyle

Consistency

Walking is a low impact activity that does not put a lot of pressure on your joints. This allows us to consistently do the activity without risk of injury or over training. Consistency with the main action that will lead to our results.

Enjoyment

Walking is a great time to practice mindfulness, problem solve, or spend time with friends and family. You can use websites like All trails to find the highest recommended routes in your area and go for an adventure. At the end of the day its great simple go for a walk around the block

Progress

Walking will help, in the untrained individual, build cardiovascular fitness. We can also use longer weekend walks, faster walking pace, and uphill walking to cardio. At the end of 1 month you will feel a significant increase in energy. Finally, depending on diet, you may also lose weight too!

The Waking Plan

This is a 4 week walking program with weekly challenges. It consists of walking six days a week, with two longer days on the weekend and one rest day. If you use this plan you will have

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Challenge: Complete every walk	5,000 Steps Or ~2.5 miles	5,000 Steps Or ~2.5 miles	Rest	5,000 Steps Or ~2.5 miles	5,000 Steps Or ~2.5 miles	7,500 Steps Or 3.75 miles	7,500 Steps Or 3.75 miles
Challenge: Go to alltrails.com and find a new walk	5,000 Steps Or ~2.5 miles	5,000 Steps Or ~2.5 miles	Rest	5,000 Steps Or ~2.5 miles	5,000 Steps Or ~2.5 miles	7,500 Steps Or 3.75 miles	7,500 Steps Or 3.75 miles
Challenge: Go for your walks after you eat and see how you feel.	5,000 Steps Or ~2.5 miles	5,000 Steps Or ~2.5 miles	Rest	5,000 Steps Or ~2.5 miles	5,000 Steps Or ~2.5 miles	7,500 Steps Or 3.75 miles	7,500 Steps Or 3.75 miles
Challenge:	5,000 Steps Or ~2.5 miles	5,000 Steps Or ~2.5 miles	Rest	5,000 Steps Or ~2.5 miles	5,000 Steps Or ~2.5 miles	7,500 Steps Or 3.75 miles	7,500 Steps Or 3.75 miles

Modifications

Here are some common modifications for this plan that will help it fit to your lifestyle

Rest Day – move your rest day to a day that works better for your schedule
Volume – if pain is a limiting factor, cut the distance of the program in half. If pain persists see a doctor.

Habit 1: Walking