If you are looking for an exercise program that can help you gradually get in shape, we would like to help you with your first step. This 12-week walking schedule from the National Heart, Lung, and Blood Institute can start you on the path to better health. But before starting this walking plan, talk with your doctor if you have serious health issues, or if you're older than age 40 and you've been inactive recently.

Aim to walk at least five days a week. Start out warming up with a five-minute, slower paced walk. Slow your pace to cool down during the last five minutes of your walk.

Week. Warmup Brisk walking Cool-down

1. 5 minutes 5 minutes 5 minutes

2. 5 minutes 7 minutes 5 minutes

3.5 minutes 9 minutes 5 minutes

4. 5 minutes 11 minutes 5 minutes

5. 5 minutes 13 minutes 5 minutes

6. 5 minutes 15 minutes 5 minutes

7. 5 minutes 18 minutes 5 minutes

8. 5 minutes 20 minutes 5 minutes

9. 5 minutes 23 minutes 5 minutes

10. 5 minutes 26 minutes 5 minutes

11. 5 minutes 28 minutes 5 minutes

12. 5 minutes 30 minutes 5 minutes

Know more: https://www.mayoclinic.org/healthy-lifestyle/fitne...

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• Forma Física