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Home : Your Physical Health : High Blood Pressure: Treat it for Life

High Blood Pressure: Treat it for Life
From the National Institutes of Health

A Sample Walking Program
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	Warm up	Target zone* exercising	Cool down	Total time
Week I
Session A	Walk 5 min.	Then walk briskly 5 min.	Then walk more slowly 5 min.	15 min.
Session B	Repeat above pattern
Session C	Repeat above pattern

Continue with at least three exercise sessions during each week of the program. If you find a particular week’s pattern tiring, repeat it before going on to the next pattern. You do not have to complete the walking program in 12 weeks.

Week 2	Walk 5 min.	Walk briskly 7 min.	Walk 5 min.	17 min.
Week 3	Walk 5 min.	Walk briskly 9 min.	Walk 5 min.	19 min.
Week 4	Walk 5 min.	Walk briskly 11 min.	Walk 5 min.	21 min.
Week 5	Walk 5 min.	Walk briskly 13 min.	Walk 5 min.	23 min.
Week 6	Walk 5 min.	Walk briskly 15 min.	Walk 5 min.	25 min.
Week 7	Walk 5 min.	Walk briskly 18 min.	Walk 5 min.	28 min.
Week 8	Walk 5 min.	Walk briskly 20 min.	Walk 5 min.	30 min.
Week 9	Walk 5 min.	Walk briskly 23 min.	Walk 5 min.	33 min.
Week 10	Walk 5 min.	Walk briskly 26 min.	Walk 5 min.	36 min.
Week 11	Walk 5 min.	Walk briskly 28 min.	Walk 5 min.	38 min.
Week 12	Walk 5 min.	Walk briskly 30 min.	Walk 5 min.	40 min.
Week 13 on:

Check your pulse periodically to see if you are exercising within your target zone. (*see next page) As you get more in shape, try exercising within the upper range of your target zone. Gradually increase your brisk walking time to 30 to 60 minutes, three or four times a week. Remember that your goal is to get the benefits you are seeking and enjoy your activity. The most important thing is to stick with it.