Level 1 Workout
About Level 1
This Level One Program is designed for people that haven’t had any regular fitness for the past several years. It’s designed as a beginner program to take people from a sedentary state to one where you are learning the habit of fitness. It’s important to take this program as it is, and go day by day, just doing what the daily schedule recommends.
Week 1
Day 1
Walk 15 minutes at a moderate intensity
If you haven’t already, download MapMyWalk on to your phone, and start it at the beginning of each walk. Make sure to close MapMyWalk at the end of each walk. This is an easy and great way to keep track of all your mileage and steps.
Daily Video:
Day 2
Walk 15 minutes at a moderate intensity
In the first few weeks just allow your body to get used to the activity
Our bodies are capable of anything… It’s our minds we have to convince.
Daily Video
Overarching Approach to Nutrition
Day 3
Rest Day
The rest day allows your body to recover from the previous day’s exercise.
Daily Video
Day 4
Walk 15 minutes at a moderate intensity
Each time you go for a walk think about how far you go and the time it takes to complete each walk. Notice that as your fitness improves, you’ll be able to walk farther.
Daily Video
Day 5
Walk 15 minutes at a moderate intensity
Research from Arthritis Research & Therapy suggests that high-intensity interval walk training can help improve immune function in older adults.
Daily Video
What Kinds of Exercises are Important?
Day 6
Rest Day
The first three weeks include three rest days. At week 4 that’s reduced to one rest day.
Week 2
Day 1
20 minute walk at light/moderate intensity
Same pace as Week 1, but walking slightly farther.
The hardest part is walking out the front door.
Daily Video:
Day 2
20 minute walk at light/moderate intensity
Are you using MapMyWalk?
Our bodies are capable of anything… It’s our minds we have to convince.
Daily Video
Overarching Approach to Nutrition
Day 3
Rest Day
If you’re looking for more, try one of the short stretching routines in Fun with Flexibility.
Daily Video
Why You Need to Keep A Fitness Journal
Day 4
20 minute walk at light/moderate intensity
Walking with someone or in a group is fun, and keeps you accountable.
Daily Video
Day 5
20 minute walk at light/moderate intensity
Using MapMyWalk to know how many steps you’re walking is an important part of walking more and getting healthier. Knowing how many steps you’re taking is motivating to walk more and burn more calories.
Daily Video
Importance of Warmup & Stretching
Day 6
Rest Day
Research shows that working out regularly has been linked to fewer symptoms of anxiety and depression.
Week 3
Day 1
25 minute walk at light/moderate intensity
Try walking slightly faster than last week.
Walking is the best possible exercise. Habituate yourself to walk very far.~Thomas Jefferson
Daily Video
What is Cardiovascular Fitness?
Day 2
25 minute walk at light/moderate intensity
Some days it might be hard to come up with a reason why you should walk, but it’s never hard to come up with a reason why you should get healthy.
Daily Video
What’s Wrong with Processed Foods?
Day 3
Rest Day
Let thy food be thy medicine and medicine be thy food.
~Hippocrates (400 BC)
Daily Video
Core Strength & How to Develop It
Day 4
25 minute walk at light/moderate intensity
To get the most out of your fitness walks, you’ll need to strike the right balance between challenging yourself to walk more and preventing injury and burnout.
Daily Video
Day 5
25 minute walk at light/moderate intensity
A 30 minute walk is 2% of your day. No excuses.
Daily Video
Day 6
Rest Day
The reason for exercise is for the quality of life you’ll enjoy.
Week 4
Day 1
30 minute walk at light/moderate intensity
Increasing your walking speed increases your calories burned per hour. Going from 3 mph to 4 mph increases your calorie burn by about 50%!
Daily Video
Muscular Endurance & How to Develop It
Day 2
30 minute walk at light/moderate intensity
Walking is a great way to lose weight because it’s a low impact, easy to start exercise that almost anyone can do.
Daily Video
Day 3
Rest Day
Daily Video
Muscular Power & How to Develop It
Day 4
30 minute walk at light/moderate intensity
To increase your calories burned, try walking on gentle hills. Incline walking is less intense than walking stairs.
Daily Video
Day 5
30 minute walk at light/moderate intensity
Remember to work within your capabilities, and that your muscles respond faster than your tendons and ligaments.
Daily Video
Flexibility & How to Develop It
Day 6
30 minute walk at light/moderate intensity
The key to not getting injured is to take it easy, and increase steadily over months.
Week 5
Day 1
30 minute walk at moderate intensity
Success isn’t always about greatness. It’s about consistency.
Daily Video
Importance of Functional Training
Day 2
30 minute walk at light/moderate intensity
Walking increases your cardiovascular (also called aerobic) fitness. When you’re aerobically fit, your heart is stronger and circulates oxygen-rich blood to your muscles quicker and your muscles use it more efficiently.
Daily Video
Day 3
Rest Day
HIIT can significantly reverse cellular and muscular aging, according to this study published in Cell Metabolism. Aging causes our mitochondria to gradually lose the ability to generate energy, but HIIT jumpstarts aging cells to create more proteins, essentially stopping the aging process at the cellular level.
Daily Video
What is High Intensity Interval Training?
Day 4
30 minute walk at moderate intensity
If you only have a short time to walk, walking stairs increases your calorie burn in the time you have.
Daily Video
Day 5
30 minute walk at light/moderate intensity
“Age is no barrier. It’s a limitation you put on your mind.”
~Jackie Joyner-Kersee
Daily Video
Day 6
30 minute walk at light/moderate intensity
While taking your scheduled walks is important, it’s ok to cut it short if you need to! Your day-to-day walks are less important than consistent walking over time. If you’re feeling tired, sore, or you’ve hurt yourself, it’s better to take a day or two off than push on and risk injury.
Week 6
Day 1
30 minute walk at moderate intensity
If it works where you live, pick a course that includes some gentle hills or stairs. If you’re experiencing any pain in your calves, then wait to do hill training for a few more weeks.
Day 2
30 minute walk at moderate intensity
Brisk walking dramatically slows the natural decline in aerobic fitness that usually comes with age.
Daily Video
Day 3
Rest Day
Day 4
30 minute walk at moderate intensity
Consistent walking on a day-to-day basis better than sedentary days mixed “makeup” days. Sudden walking spikes can put you at risk of soreness and injury, and long periods of sitting or are bad for your health – even if you also exercise.
Daily Video
What Makes Fruits & Veggies So Important?
Day 5
30 minute walk at moderate intensity
Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat.
~Jill Johnson
Day 6
30 minute walk at moderate intensity
If you are trying to increase your daily distance, it’s best to increase gradually over time.
Week 7
Day 1
30 minute walk at moderate intensity. Jog 20 seconds after 10 and 20 minutes.
Choose the same walk as last week, but try to finish the walk faster.
Day 2
30 minute walk at moderate intensity
Walking for 30 minutes or more each day is so good for you that a 2009 study recommended walking be “prescribed” as a way to prevent coronary heart disease.
Day 3
Rest Day
Day 4
30 minute walk at moderate intensity. Jog 20 seconds after 10 and 20 minutes.
Have you noticed that you’re sleeping better? You should be…people who do light to moderate intensity physical activity snooze better at night than those who are sedentary.
Day 5
30 minute walk at moderate intensity.
Most people fail, not because of lack of desire, but, because of lack of commitment.
Day 6
30 minute walk at moderate intensity.
Results happen over time, not overnight. Work hard, stay consistent, and be patient.
Week 8
Day 1
30 minute walk at moderate intensity. Jog 20 seconds after 10 and 20 minutes.
You don’t have to be extreme, just consistent.
Day 2
30 minute walk at moderate intensity. Jog 20 seconds after 10 and 20 minutes.
You’re becoming a regular walker! That means that you’ve established a regular routine-and when you have a routine, you’re more likely to continue with the activity and take on new healthy behaviors.
Day 3
Rest Day
Day 4
30 minute walk at moderate intensity. Jog 20 seconds after 10 and 20 minutes.
Stanford researchers found that walking can boost creativity by 60 percent – and it doesn’t matter where you do it!
Day 5
30 minute walk at moderate intensity.
Health is “a state of complete physical, mental, and social well-being and not merely the absence of disease” according to the World Health Organization (WHO).
Day 6
30 minute walk at moderate intensity.
If you’re struggling, just remember that your mind gives up before your legs do.
Week 9
Day 1
30 minute walk at moderate intensity. Jog 20 seconds after 10, 15 and 20 minutes.
Love yourself enough to live a healthy lifestyle.
Day 2
30 minute walk at moderate intensity.
There is no shortcut. The path to healthy aging lies in regular activity and healthy eating.
Day 3
Rest Day
If you think you can or if you think you can’t, either way you’re right.
Day 4
30 minute walk at moderate intensity. Jog 20 seconds after 10, 15 and 20 minutes.
It’s definitely possible to walk too many miles, especially as you get older or if you’re dealing with pre-existing health conditions or injuries. It’s OK to miss a day here and there if you’re feeling sore or just too tired. Overall consistency is your goal.
Day 5
30 minute walk at moderate intensity.
You can include additional exercises or stretching from Steps to Strength Training or Fun with Flexibility if you are finding this program too easy.
Day 6
30 minute walk at moderate intensity. Jog 20 seconds after 10, 15 and 20 minutes.
80% of success is showing up.
Week 10
Day 1
25 minute walk at moderate intensity followed by 4-minute workout
If you feel like stopping…think about why you started.
Watch:
Day 2
30 minute walk at moderate intensity. 20 second jog after 10, 15 and 20 minutes.
Having great balance is critical to avoiding falls in later life. Have you checked out any of the balance routines in Basics of Balance?
Day 3
Rest day with 5 minute full body stretching routine.
Time, patience, and perseverance will accomplish all things.
Day 4
25 minute walk at moderate intensity followed by 4-minute workout
If you’re stuck at home and can’t get out for a walk, maintain your fitness by building strength, keeping flexible, and develop healthy cooking skills.
Day 5
30 minute walk at moderate intensity. 20 second jog after 10, 15 and 20 minutes.
Excellence is not being the best; it is doing your best.
Day 6
25 minute walk at moderate intensity followed by 4-minute workout
Action is the only thing that matters… at the end of your life, don’t be the one that looks back and says “I wish I had taken more action”.
Watch:
Week 11
Day 1
30 minute moderate intensity walk with 20 second jog at 10, 15 & 20 minutes, followed by 4-minute workout. Finish with 5 minute stretching routine
If you’re not able to get out for a walk, consider trying a simple core exercise routine.
Day 2
30 minute walk at moderate intensity followed by 4-minute workout
Check out the stretching videos in Fun with Flexibility, and try one! Being flexible is an important part of healthy aging.
4 Minute WorkoutDay 3
Rest day with 5 minute full body stretching routine.
Fitness is not a destination it is a way of life.
Day 4
30 minute walk at moderate intensity followed by 4-minute workout
Achievement is connected with action. You succeed because you keep moving. You may miss a day here and there, but you don’t quit.
Day 5
30 minute moderate intensity walk with 20 second jog at 10, 15 & 20 minutes, followed by 4-minute workout. Finish with 5 minute stretching routine
In order to achieve goals and become a reality, it takes an awful lot of determination, dedication, self-discipline, and effort. Good for you for possessing these attributes!
Day 6
30 minute walk at moderate intensity followed by 4-minute workout
Starting is not most people’s problem, staying, continuing and finishing is. Congratulate yourself! One more week!
Week 12
Day 1
30 minute moderate intensity walk with 20 second jog at 10, 15 & 20 minutes, followed by 4-minute workout. Finish with 5 minute stretching routine
Congratulations! You made it to the final week of the 12-Weed Walking Plan!
Day 2
30 minute walk at moderate intensity followed by 4-minute workout
Congrats again for making it to the final week of the 3 month walking plan. So what’s next? Look at the other training plans, and choose one to continue your training!
Day 3
Rest day with 10 minute full body stretching routine.
Day 4
30 minute moderate intensity walk with 20 second jog at 10, 15 & 20 minutes, followed by 4-minute workout. Finish with 5 minute stretching routine
No quality is so essential to success of any kind as the quality of perseverance. Way to go for getting here!
Day 5
30 minute walk at moderate intensity followed by 4-minute workout
Success in the end erases all the mistakes along the way.
Day 6
30 minute moderate intensity walk with 20 second jog at 10, 15 & 20 minutes, followed by 4-minute workout. Finish with 5 minute stretching routine
The achievement of one goal should be the starting point of another. Which workout will you choose next?