Here is a simple little approach to getting-moving. 8 weeks to walk 10 kilometres. Almost any reasonably well adult can manage this but by all means, tailor the approach to what you find realistic – the main thing is to start and to move.

This eight-week program will get you walking a 10km distance and training up to a weekly distance of 30km. Each week you’ll be incorporating brisk walking, with medium distance/moderate intensity, and longer distance/moderate intensity sessions. For the first four weeks, walk on alternate days (for example, Monday, Wednesday, and Friday), which will give your body a rest while it gets used to the introduction of physical activity.

Men over the age of 40, women over the age of 50, and anyone with a chronic illness or health risk factors should please seek medical clearance from a doctor before attempting this program.

You can walk anywhere that works for you. On the roads, at the gym, on the beach, across the countryside, around the mall (if you must)…

BRISK WALKING = Noticeably but not severely short of breath. Can talk but cannot sing. Might get sweaty.

MODERATE WALKING = slightly short of breath but only slightly. Can talk easily and even sing a line or two. Unlikely to sweat unless it is hot.

You can always sow down the rate of progress by staying “at a week” (week three, say) for a couple of weeks. Do this if you feel too tired or sore in any way.

  • Week one. Walk three times this week – made up of 1 x 3km brisk walk; and 2 x 3km moderate intensity walks. Total mileage this week is 9km.
  • Week two. Walk three times this week – made up of 1 x 3km brisk walk; and 2 x 4km moderate intensity walks. Total mileage this week is 11km.
  • Week three. Walk three times this week – made up of 1 x 3km brisk walk; and 2 x 5km moderate intensity walks. Total mileage this week is 13km.
  • Week four. Walk three times this week – made up of 1 x 3km brisk walk; and 2 x 7km moderate intensity walks. Total mileage this week is 17km.
  • Week five. Walk four times this week – made up of 1 x 4km brisk walk; 2 x 6km moderate intensity walks, and 1 x 7km moderate intensity walk. Spread the sessions out evenly through the week, and separate the two 6km walks with the 7km session. Total mileage this week is 23km.
  • Week six. Walk four times this week – made up of 1 x 4km brisk walk; 2 x 6km moderate intensity walks, and 1 x 8km moderate intensity walk. Spread the sessions out evenly through the week, and separate the two 6km walks with the 8km session. Total mileage this week is 24km.
  • Week seven. Walk four times this week – made up of 1 x 4km brisk walk; 2 x 7km moderate intensity walks, and 1 x 8km moderate intensity walk. Spread the sessions out evenly through the week, and separate the two 7km walks with the 8km session. Total mileage this week is 26km.
  • Week eight. Walk four times this week – made up of 1 x 4km brisk walk; 2 x 8km moderate intensity walks, and 1 x 10km moderate intensity walk. Spread the sessions out evenly through the week, and separate the two 8km walks with the 10km long session. Total mileage this week is 30km. You’ve done it – you’re up to 10km, and feeling the physical and mental benefits of your achievement. Well done!

As a maintenance program, try to keep up walking at least 20km a week. Now that you’ve established a good base of fitness, you’ve introduced your body to the health benefits of walking. Keep up your exercise routine, and you’ll set yourself on the path to a lifetime of well-being.

Written by: Dr Colin Burns, retired medical practitioner and wellness coach