Get some inspiration for walking for health and fitness with these 5 simple goals. Choose whichever one suits you, or work through them one by one.
5 walking goals
Walking is a low risk activity, however please read these general safety guidelines before you do any of these walking plans.
Goal # 1 increase your walking speed
The goal here is to cover more distance in 25 minute walk each week. The walks are split into intervals at different speeds as follows:
- Level 1 is a normal walking pace.
- At level 2 you’re walking a bit faster – enough to make you aware of your breathing.
- Level 3 is a fast walking pace, making you feel warmer and slightly out of breath.
Aim to do the walk on at least 3 days per week – ideally spread out through the week.
Goal #2 walk every day
This is a very simple goal – just get out and walk every day for at least 10 minutes. You can record your daily time on the printable.
Goal #3 walk 3 miles
This is a schedule to take you from walking 0.5 miles to 3 miles over the course of 6 weeks. The schedule is based on 3 walks a week – ideally space your walks out through the week.
Goal #4 4 week challenge 15 to 30 minutes
The 3 mile walk above takes about an hour. If you don’t have this much time to spare, then try the 4 week 15 to 30 minute challenge. Again, it’s based on 3 walks, ideally spread out over the week. You’ll be increasing your walk times by one or two minutes on each walk, ending with a 30 minute walk.
Goal #5 walk a mile a day
Another daily challenge, more specific that the “walk every day” one above. Your goal is to walk a mile every day. You can plan a one mile route using a route planning app or website. Alternatively just walk for 20 minutes at a normal walking pace – you should cover roughly one mile in this time. There’s a chart on the printable to tick off your walk as “done” each day.
Buying a treadmill for home use
Now that folding treadmills are widely available, having a home treadmill doesn’t mean you need a dedicated workout space. You can fold your treadmill up and store it out of the way between workouts. If you’re thinking of buying a home treadmill, here are some points you should consider:
- Are you likely to run on it? If so, you should avoid very lightweight models. Also, a cushioned running/walking deck will help to absorb impact.
- Dimensions: there’s a slight variation in dimensions between models. If you’re tall, you might prefer a longer walking/running deck to allow for a longer stride. Obviously, the treadmill needs to fit in your chosen storage place when it is folded away.
- What sort of a console do you want? Is it important to you to have a multi-feature console with a choice of preset programs, or will you be happy with something simple that just lets you set speed and incline? Extra functions add to the cost of the treadmill, so think about whether you really need them.
- What is the incline range? Some treadmills only have a limited incline range. Models that offer up to 12% give you more options to vary your workouts and to challenge yourself more as your fitness improves.
- Maximum speed – if you run fast, or plan to do sprint intervals, you should bear the maximum speed in mind. For walking, or average speed running, any treadmill will be fine.
Recommended folding treadmill
This is a reasonably priced folding treadmill with an incline up to 12% and a maximum speed of 8mph (fairly fast running speed). The display screen shows time, speed, distance, calories burned, and heart rate and you can connect your device to play music through the built in speakers.