Day One: Where Are You Today?

First, let’s get a better picture of your current state of health and create an action plan to move you toward an increased level of fitness.
Step One: Do you have the following readily available?

• Comfortable, breathable workout clothes
• Comfortable, supportive walking shoes
• A pedometer
• A safe route to walk
• Time available in your day to walk for 20-30 minutes, five days a week.

If not, your first assignment is to make sure you can meet these requirements before you move on to step two.
Step Two: What’s your target heart rate (between 50% and 85% of your maximum heart rate)?

1. 220 – your age = ____ or your maximum heart rate.
2. Take your answer to question one and multiple it by 0.5. This will give you the minimum desirable beats per minute (BPM) as we start your conditioning.
3. Now take your answer to question one and multiple it by 0.65. This is the maximum beats per minute (BPM) as we start your conditioning.

Ideally, you should stay between these two numbers until you feel comfortable with more intense exercise. To measure your heart rate, you can use a heart rate monitor, or measure it by hand by counting your pulse for one minute. Warning: do not use the carotid artery (side of your neck). Doing so can cause a stroke in individuals with occult plaque.
Step Three: Properly stretch each area once you’ve warmed up (hamstrings, lower back, calves; reference pg. 201 in Dr. A’s Habits of Health for detailed instructions). Some tips:

• The best time to stretch is directly after your walk.
• Never stretch cold muscles.
• Problem areas may be stretched prior to your walk, but only after you’ve warmed up.
• Don’t bounce when you stretch.
• Ease into a stretch slowly and hold gently. Stretch to the point where you feel a gentle pull, but never to the point of pain.
• Hold each stretch for 30 to 40 seconds. If you have problems with a particular area, do a second cycle of 30 to 40 seconds.

Step Four: Ready, set, walk! Now that you have your gear, have identified your target BPM, and know what areas need special attention when stretching, you’re ready to walk. Here’s a goal to set for your initial walking sessions. You can use either the amount of time or the number of steps to keep track.

1. Warm up (5 minutes at 1mph, about 160 steps)
2. Stretch problem areas
3. Moderate pace (10 minutes at 2 mph, about 665 steps)
4. Cool Down (5 minutes at 1mph, about 160 steps)
5. Stretch

Step Five: Enter the day’s information on the EAT Walking Program Daily Tracking Sheet.
Step Six: Next to day one on your EAT Walking Program Daily Tracking Sheet, note your rate of perceived exertion (RPE) and your BPM. Reference the provided RPE chart to find your RPE. If you find that your RPE is higher than 5 or your BPM is above your target heart rate, slow your pace tomorrow or reduce the duration of your session. If your RPE is lower than 3 or your BPM is below your target heart rate, pick up the pace a bit – while still taking care to avoid overexertion.
Step Seven: Continue steps four to six for the remainder of the week. At the end of the week, log your progress on the EAT Walking Program Weekly Tracking Sheet.
That should get you started!
In health,