Shape Up: Walking Plans for Every Ability

Goal: Walk 30 minutes every day

Our plan eases you into exercise, so in a matter of weeks you'll be getting the recommended amount necessary for good health—and you'll start noticing changes in your body, like a slimmer waist and firmer legs. Focus on two walking speeds: easy (a leisurely and comfortable pace) and brisk (which should make you start to sweat and breathe harder).

"I haven't been active since college."

This plan is perfect for Susan Furey-Soper, 39. In the last 15 years, Furey-Soper has earned a graduate degree, moved cross-country (and back), and given birth to three boys. "I used to run every day, but the craziness of life has prevented me from maintaining a regular routine," says the stay-at-home mom living in Bethlehem, Pennsylvania. "Now that all my kids are in school, I've finally regained my sanity, and I want to start working out again."

The average American takes about 6,000 steps per day, but studies show that at least 10,000 are required for good health. You'll have to walk an additional 30 minutes a day to clock those much-needed 4,000 steps. Watching a pedometer tick upward will motivate you to keep moving. If you haven't hit 10,000 a day by week 8, tack on a nightly stroll with your family.

Goal: Walk a 5K

If you're already walking several times a week at a steady pace, you'll need to give your routine a nudge up to melt more fat. Power intervals (you'll walk in short bursts fast enough to make talking in full sentences difficult, and recover with periods of slower walking) will jolt your body into better shape and help prepare you to walk in your first 5K (3.1-mile) race.

"I feel better when I walk, both physically and psychologically."

This plan is perfect for Amy Harris, 44, a teaching assistant from Manlius, New York, who walks almost every day. "I go with friends, and we cherish the time we spend together catching up on life," she says. The mom of two teen boys has never followed a walking plan or participated in an organized event and looks forward to training for her first 5K.

Keep your feet—and shins, knees, and hips—happy by replacing your walking shoes every 300 to 500 miles (about six months). Changing them regularly will help prevent pain and injuries. This Brooks model uses a cushioning material that conforms to your foot's shape and disperses weight evenly with every step.

Goal: Set a personal best.

Time how long it takes you to walk 5 miles (plot a route for free at mapmywalk.com). Then aim to improve that number by 5 to 10 percent using this eight-week plan. Following this program can also prepare you to walk your first 10K (6.2-mile) event.

"I've been walking for exercise for 30 years."

This plan is perfect for Beverly Carter, 48, a social worker and mom of six from Gilbert, Arizona, who loves to work out. "I walk four or five times a week, and I also bike, play racquetball, and do yoga," she says. Last year she completed a 6-mile race in about an hour and 40 minutes. This year she hopes to chop 5 to 10 minutes off her time.

Tracking your heart rate will discourage you from slacking off during the Brisk and Power Intervals portions. The ePulse2 fastens around your forearm, and the display can be programmed to flash when your pulse dips too low.

Three surefire ways to maintain your motivation as you strive toward your new goal:

Write it down. Keep a journal in which you describe each walk—the time, distance, if you had a walking buddy, and where you went. As you fill the pages, you'll be inspired to keep charging ahead toward your target.

Create a support system. Ask a friend with similar exercise habits to join you as you follow your plan. The encouragement you give each other will boost your chances of success. Plus, skipping a workout will be much less tempting if you know someone's counting on you.

Have a backup plan. Don't let a busy schedule or poor weather put a damper on your exercising. For example, if it's raining, walk at the mall. Can't find someone to watch your kids? They can tag along on their bikes.

Originally published in the May 2011 issue of Family Circle magazine.

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