Health & Wellness Walking Your Way to Fitness Program

Walking Your Way To Fitness – Intermediate

July 9, 2015
Walking Your Way to Fitness - Intermediate level


In my previous article Walk Your Way To Fitness I wrote about how to start a walking program.  Now that you have been walking for a while and can reach 30 minutes brisk walking without too much huffing and puffing, you need to mix it up a bit to avoid boredom and also to keep challenging yourself.

You are now at the Intermediate level and can start introducing inclines, steps and weights.  You should still be aiming for 5 days per week however with some variations.


1.  Brisk 30 Minute Walk

3 days per week complete a brisk 30 minute walk on fairly flat and level terrain.

2.  Introduce an Incline

1 Day per week find an incline which is not too steep but provides some extra effort to walk up.

3.  Introduce Steps

1 Day per week include some steps instead of the incline.  As your fitness level improves try walking up and down and then up again.

4.  Carry Some Light Weights

1 Day per Week – Invest in some light free weights 2kg to start and carry them during one of your flat walks.

5.  Don’t forget to Stretch

Take 5 – 10 minutes to do some gentle stretching to avoid injury.

6. Set a Goal

Now that you are walking regularly and increasing your fitness level, why not aim for a 5km Fun Walk.  Having a goal to work towards provides motivation.  If you have a walking buddy why not enter together.

After you have completed your 5km goal you are ready to move onto the Advanced program.

Let’s Keep Sizzling!




Women Living Well After 50

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  • Reply natural body July 14, 2015 at 13:23

    Good advice actually recommended

    • Reply sue July 15, 2015 at 13:39

      Thanks for the comment and recommendation!

  • Reply Jennifer Jones May 26, 2018 at 20:51

    Great advice Sue. I’ve enjoyed this series Sue

    • Reply Sue Loncaric May 28, 2018 at 09:00

      Thanks Jen it is an older one but still valid. Have a great week!

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