The aim of the walking programme is to continuously walk, at your brisk pace, for 30 minutes, five times a week.

Warm-up: 10 minutes

• Start at your normal walking pace.
• Gradually increase your pace over 10 minutes so that you are walking at your brisk pace.

Main programme: 30 minutes

• Walk at your brisk pace for 30 minutes.

If you cannot walk for 30 minutes, five times a week to begin with, here are some methods to help you build your fitness:

• After you have warmed up, walk at your brisk pace for as long as you can comfortably manage, for example, three minutes. This may be less or more depending on your current fitness level.
• Then walk at a normal pace for a short period of time, for example two minutes. This may be less or more depending on your current fitness level. This is called the active recovery phase.
• Alternate between brisk and normal walking, until you have completed either the full 30 minutes or what you can comfortably do, if 30 minutes is not possible yet.
• As your fitness improves, gradually increase the brisk pace time by 30 to 60 seconds and try to decrease the active recovery phase by 30 to 60 seconds, until you are walking at a continuous brisk pace for 30 minutes, with no active recovery breaks. These changes are appropriate if you are walking at least twice a week regularly and eventually up to five times a week. Remember to make sure that you feel ready for each change.

Cool down: 10 minutes

• Over the 10 minute cool down; decrease your speed so you are walking at your normal pace.