Follow our four-week ChiWalking plan

WEEK 1

Level 1: Walk three times for 20 to 25 minutes at a moderate pace.
Level 2: Walk four times for 30 to 35 minutes at a moderate pace.

This Week’s Focus: Posture
Channel your inner runway model and concentrate on walking with your head held high and your spine erect.

WEEK 2

Level 1: Walk three times for 25 to 30 minutes at a moderate pace.
Level 2: Walk four times for 35 to 40 minutes at a moderate pace.

This Week’s Focus: Core muscles
Do a slight crunch as you walk; this will help you walk with your body slightly forward and tone your tummy.

 

WEEK 3

Level 1: Walk four times for 25 to 30 minutes at a moderate pace.
Level 2: Walk five times for 35 to 40 minutes at a moderate pace.

This Week’s Focus: Arms
Bend your arms to a 90-degree angle. As you swing one arm back, the opposite hip goes back. Notice how your pace quickens with your arm movement.

 

WEEK4

Level 1: Walk three times for 30 to 40 minutes and one time for at least 45 minutes at a slightly faster than moderate pace.
Level 2: Walk four times for 40 to 45 minutes and 1 time for at least 45 minutes at a slightly faster than moderate pace.

This Week’s Focus: Cardio
Choose one walk where you move quickly for 2 minutes, then moderately for 2 minutes. Continue this pattern several times before cooling down.