{"id":9004111223109033,"date":"2022-04-06T12:00:00","date_gmt":"2022-04-06T12:00:00","guid":{"rendered":"https:\/\/www.healthcoachinstitute.com\/?p=9004111223109033"},"modified":"2022-05-25T20:48:59","modified_gmt":"2022-05-25T20:48:59","slug":"walking-routine-for-weight-loss","status":"publish","type":"post","link":"https:\/\/www.healthcoachinstitute.com\/articles\/walking-routine-for-weight-loss\/","title":{"rendered":"How to Start a Walking Routine for Weight Loss"},"content":{"rendered":"\n<p>It\u2019s easy for things to get over-complicated in the fitness world. It seems like every day there\u2019s a new workout trend or cutting edge diet designed to help you lose weight quickly. In reality, most of us already have the things we need to start our <a href=\"https:\/\/www.healthcoachinstitute.com\/articles\/seven-dimensions-wellness\/\">physical wellness journey<\/a>: our two legs.&nbsp;<\/p>\n\n\n\n<p>Walking is considered one of the most underrated forms of exercise. It\u2019s good for your mental and physical health, generally doesn\u2019t impact your body negatively over time, and is super economical. So ditch that dusty old exercise bike (along with your dusty old excuses) and start hitting the pavement instead. Your summer body will thank you.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-health-benefits-of-walking\">Health Benefits of Walking<\/h2>\n\n\n\n<p>We all know that exercise is beneficial, but walking seems to have some extra wellness superpowers when compared to other forms of aerobics. A <a href=\"https:\/\/n.neurology.org\/content\/75\/16\/1415.long\" target=\"_blank\" rel=\"noreferrer noopener\">2010 study on the effects of physical activity on the brain<\/a> showed that increased amounts of walking were associated with greater gray matter volume and reduced risk of cognitive impairment. A <a href=\"https:\/\/www.pnas.org\/doi\/10.1073\/pnas.1510459112\" target=\"_blank\" rel=\"noreferrer noopener\">2015 study on the link between nature walks and mental illness<\/a> found that participants who went on a 90-minute walk through a natural environment reported lower levels of rumination. And finally, a <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0378512212004008?_docanchor=&amp;_fmt=high&amp;_origin=gateway&amp;_rdoc=1&amp;md5=b8429449ccfc9c30159a5f9aeaa92ffb\" target=\"_blank\" rel=\"noreferrer noopener\">2012 study showed associations between those who walked<\/a> at least four times a week for 15 minutes and improved longevity.\u00a0<\/p>\n\n\n\n<p>Some possible health benefits of walking include:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Weight loss<\/li><li>Lower cholesterol and blood pressure<\/li><li>Improved memory and cognition<\/li><li>Reduced stress and anxiety<\/li><li>Increased longevity&nbsp;<\/li><li>Reduced depression and rumination<\/li><li>Increased flexibility&nbsp;<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-start-a-walking-routine\">How to Start a Walking Routine<\/h2>\n\n\n\n<p>Like any new workout endeavor, the hardest part is getting started. Here are some tried and true methods to help you create and make the most out of your walking routine.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-plan-your-route\">1. Plan Your Route<\/h3>\n\n\n\n<p>Walking is an easy workout routine to start, because you can basically step outside your front door and begin. You can go for a stroll through the neighborhood, around a local track, or in the woods. But the important thing is that you plan it out beforehand: Use your phone or a GPS tracker to plot out where you\u2019ll go and how long you\u2019ll go for. That way you can track your progress over time, and you\u2019ll have a variety of walking routes that you\u2019re comfortable with.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-pre-and-post-workout-stretching\">2. Pre-and-Post-Workout Stretching<\/h3>\n\n\n\n<p>Even though you\u2019re not running any marathons out there, <a href=\"https:\/\/nutritiouslife.com\/sweat-often\/benefits-stretching\/\" target=\"_blank\" rel=\"noreferrer noopener\">it\u2019s important to partake in some stretching<\/a> before and after your walks to avoid injury. Utilize dynamic stretching, or \u201cactive stretching,\u201d before the walk. These are movements that help warm up your body and activate your muscles, like unweighted lunges, squats, leg swings and arm circles. Once you have completed your walk, stretch your muscles out using static movements such as toe touches, cobra (a back\/core stretch) and hip openers like the butterfly or half pigeon.\u00a0\u00a0\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-get-the-right-gear\">3. Get The Right Gear<\/h3>\n\n\n\n<p>No, the \u201cright\u201d gear does not mean $150 workout pants and a $40 water flask. It means finding what works for you and your lifestyle. Maybe that\u2019s inexpensive (but well-made) sneakers and a plastic water bottle, or maybe it\u2019s an adorable matching workout set from your favorite brand. Or <em>maybe<\/em> it\u2019s the pajamas you woke up in. The bottom line is you want comfortable, breathable clothing that prevents chafing and allows you to move freely. If it\u2019s in the budget, spring for some wick-away material, as it will help your sweat dry faster and avoid making you chilly on those colder days.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-create-a-playlist\">4. Create a Playlist<\/h3>\n\n\n\n<p>The key to any killer workout is a good playlist. Luckily, if you have a cellphone, you basically have an unlimited list of music options to choose from. Apps like Spotify, Apple Music and Pandora allow users to share and collaborate on playlists, so not only can you make your own, but you can send them to other walking buddies. If music isn\u2019t your thing, try a podcast (also available on the above apps) or get lost in an audiobook.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-fix-your-form\">5. Fix Your Form<\/h3>\n\n\n\n<p>Even if it\u2019s just from the couch to the computer, most of us get at least a few steps in every day. So walking for weight loss shouldn\u2019t be that much different\u2014right? Actually, walking with the intention of increasing your heart rate does require some knowledge about proper form. To get the most physical benefits from your new routine, you must ensure you have a solid gait, which requires the following five things:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Keep your head upright<\/li><li>Use core strength to maintain good posture<\/li><li>Walk lightly with small steps<\/li><li>Keep your arms bent at 90 degrees and swing them as you walk<\/li><li>Strike the ground heel first and then roll to the toe<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-4-week-walking-plan-for-beginners\">4-Week Walking Plan for Beginners<\/h2>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-week-1\">Week 1<\/h4>\n\n\n\n<p><strong>Monday<\/strong>: Two 15-minute walks at an easy pace<br><strong>Tuesday<\/strong>: One 30-minute walk at a brisk pace<br><strong>Wednesday<\/strong>: One 30-minute walk at a fast pace<br><strong>Thursday<\/strong>: Rest day with <a href=\"https:\/\/nutritiouslife.com\/sleep-deep\/yoga-for-better-sleep-bed\/\" target=\"_blank\" rel=\"noreferrer noopener\">light yoga or stretching<\/a><br><strong>Friday<\/strong>: Two 15-minute walks at a brisk pace<br><strong>Saturday<\/strong>: One 30-minute walk at a fast pace<br><strong>Sunday<\/strong>: One 45-minute walk at a slow pace<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-week-2\">Week 2<\/h4>\n\n\n\n<p><strong>Monday<\/strong>: Two 20-minute walks at an easy pace<br><strong>Tuesday<\/strong>: One 35-minute walk at a brisk pace<br><strong>Wednesday<\/strong>: One 35-minute walk at a fast pace<br><strong>Thursday<\/strong>: Rest day with light yoga or stretching<br><strong>Friday<\/strong>: Two 20-minute walks at a brisk pace<br><strong>Saturday<\/strong>: One 35-minute walk at a fast pace<br><strong>Sunday<\/strong>: One 50-minute walk at a slow pace<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-week-3\">Week 3<\/h4>\n\n\n\n<p><strong>Monday<\/strong>: Two 25-minute walks at an easy pace<br><strong>Tuesday<\/strong>: One 40-minute walk at a brisk pace<br><strong>Wednesday<\/strong>: One 40-minute walk at a fast pace<br><strong>Thursday<\/strong>: Rest day with <a href=\"https:\/\/nutritiouslife.com\/sweat-often\/yoga-for-tight-hamstrings-xen-strength\/\" target=\"_blank\" rel=\"noreferrer noopener\">light yoga or stretching<\/a><br><strong>Friday<\/strong>: Two 25-minute walks at a brisk pace<br><strong>Saturday<\/strong>: One 40-minute walk at a fast pace<br><strong>Sunday<\/strong>: One 60-minute walk at a slow pace<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-week-4\">Week 4<\/h4>\n\n\n\n<p><strong>Monday<\/strong>: Two 30-minute walks at an easy pace<br><strong>Tuesday<\/strong>: One 45-minute walk at a brisk pace<br><strong>Wednesday<\/strong>: One 45-minute walk at a fast pace<br><strong>Thursday<\/strong>: Rest day with light yoga or stretching<br><strong>Friday<\/strong>: Two 30-minute walks at a brisk pace<br><strong>Saturday<\/strong>: One 45-minute walk at a fast pace<br><strong>Sunday<\/strong>: One 75-minute walk at a slow pace<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-become-a-health-coach-with-hci\">Become a Health Coach with HCI<\/h2>\n\n\n\n<p>Want to continue to level up your fitness game? Consider joining the Health Coach Institute for one of our popular coaching programs. You can <a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/health-coach\/\">Become a Health Coach<\/a> or <a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/nutrition-coach\/\">Nutrition Coach<\/a> through our accredited six-month online program, where you\u2019ll receive the skills and foundation you need to transform your health and the health of others. If you\u2019re already a coach, take your skills even further by enrolling in the <a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/coach-mastery\/\">Coach Mastery program<\/a>, a 12-month business building course focused on sales, marketing and advanced coaching techniques.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Looking for an easy and affordable way to lose weight and improve wellness? Have you tried walking?<\/p>\n","protected":false},"author":1,"featured_media":9004111223109037,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[164],"tags":[],"class_list":["post-9004111223109033","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Start a Walking Routine for Weight Loss<\/title>\n<meta name=\"description\" content=\"Walking improves cognition, lowers blood pressure and cholesterol, and provides a low-impact way to lose weight.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.healthcoachinstitute.com\/articles\/walking-routine-for-weight-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Start a Walking Routine for Weight Loss\" \/>\n<meta property=\"og:description\" content=\"Looking for an easy and affordable way to lose weight and improve wellness? 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Institute"},"image":{"@id":"https:\/\/www.healthcoachinstitute.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/healthcoachinst","https:\/\/x.com\/healthcoachinst","https:\/\/www.instagram.com\/healthcoachinst\/","https:\/\/www.linkedin.com\/company\/6854294","https:\/\/www.pinterest.com\/healthcoachinst","https:\/\/www.youtube.com\/user\/HolisticMBA"]},{"@type":"Person","@id":"https:\/\/www.healthcoachinstitute.com\/#\/schema\/person\/d748454cea79cc97d1b565667ff2c6af","name":"Health Coach Institute","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.healthcoachinstitute.com\/#\/schema\/person\/image\/","url":"https:\/\/www.healthcoachinstitute.com\/wp-content\/uploads\/2021\/03\/HCI-logo-symbol-color.svg","contentUrl":"https:\/\/www.healthcoachinstitute.com\/wp-content\/uploads\/2021\/03\/HCI-logo-symbol-color.svg","caption":"Health Coach Institute"},"description":"Health Coach Institute provides aspiring Health and Life Coaches with the tools, training, and support to make a great living transforming lives.","sameAs":["http:\/\/www.healthcoachinstitute.com"],"url":"https:\/\/www.healthcoachinstitute.com\/articles\/author\/admin\/"}]}},"content_raw":"<!-- wp:paragraph -->\n<p>It\u2019s easy for things to get over-complicated in the fitness world. It seems like every day there\u2019s a new workout trend or cutting edge diet designed to help you lose weight quickly. In reality, most of us already have the things we need to start our <a href=\"https:\/\/www.healthcoachinstitute.com\/articles\/seven-dimensions-wellness\/\">physical wellness journey<\/a>: our two legs.&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Walking is considered one of the most underrated forms of exercise. It\u2019s good for your mental and physical health, generally doesn\u2019t impact your body negatively over time, and is super economical. So ditch that dusty old exercise bike (along with your dusty old excuses) and start hitting the pavement instead. Your summer body will thank you.&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"h-health-benefits-of-walking\">Health Benefits of Walking<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>We all know that exercise is beneficial, but walking seems to have some extra wellness superpowers when compared to other forms of aerobics. A <a href=\"https:\/\/n.neurology.org\/content\/75\/16\/1415.long\" target=\"_blank\" rel=\"noreferrer noopener\">2010 study on the effects of physical activity on the brain<\/a> showed that increased amounts of walking were associated with greater gray matter volume and reduced risk of cognitive impairment. A <a href=\"https:\/\/www.pnas.org\/doi\/10.1073\/pnas.1510459112\" target=\"_blank\" rel=\"noreferrer noopener\">2015 study on the link between nature walks and mental illness<\/a> found that participants who went on a 90-minute walk through a natural environment reported lower levels of rumination. And finally, a <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0378512212004008?_docanchor=&amp;_fmt=high&amp;_origin=gateway&amp;_rdoc=1&amp;md5=b8429449ccfc9c30159a5f9aeaa92ffb\" target=\"_blank\" rel=\"noreferrer noopener\">2012 study showed associations between those who walked<\/a> at least four times a week for 15 minutes and improved longevity.\u00a0<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Some possible health benefits of walking include:&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Weight loss<\/li><li>Lower cholesterol and blood pressure<\/li><li>Improved memory and cognition<\/li><li>Reduced stress and anxiety<\/li><li>Increased longevity&nbsp;<\/li><li>Reduced depression and rumination<\/li><li>Increased flexibility&nbsp;<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:heading -->\n<h2 id=\"h-how-to-start-a-walking-routine\">How to Start a Walking Routine<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Like any new workout endeavor, the hardest part is getting started. Here are some tried and true methods to help you create and make the most out of your walking routine.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"h-1-plan-your-route\">1. Plan Your Route<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Walking is an easy workout routine to start, because you can basically step outside your front door and begin. You can go for a stroll through the neighborhood, around a local track, or in the woods. But the important thing is that you plan it out beforehand: Use your phone or a GPS tracker to plot out where you\u2019ll go and how long you\u2019ll go for. That way you can track your progress over time, and you\u2019ll have a variety of walking routes that you\u2019re comfortable with.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"h-2-pre-and-post-workout-stretching\">2. Pre-and-Post-Workout Stretching<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Even though you\u2019re not running any marathons out there, <a href=\"https:\/\/nutritiouslife.com\/sweat-often\/benefits-stretching\/\" target=\"_blank\" rel=\"noreferrer noopener\">it\u2019s important to partake in some stretching<\/a> before and after your walks to avoid injury. Utilize dynamic stretching, or \u201cactive stretching,\u201d before the walk. These are movements that help warm up your body and activate your muscles, like unweighted lunges, squats, leg swings and arm circles. Once you have completed your walk, stretch your muscles out using static movements such as toe touches, cobra (a back\/core stretch) and hip openers like the butterfly or half pigeon.\u00a0\u00a0\u00a0<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"h-3-get-the-right-gear\">3. Get The Right Gear<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>No, the \u201cright\u201d gear does not mean $150 workout pants and a $40 water flask. It means finding what works for you and your lifestyle. Maybe that\u2019s inexpensive (but well-made) sneakers and a plastic water bottle, or maybe it\u2019s an adorable matching workout set from your favorite brand. Or <em>maybe<\/em> it\u2019s the pajamas you woke up in. The bottom line is you want comfortable, breathable clothing that prevents chafing and allows you to move freely. If it\u2019s in the budget, spring for some wick-away material, as it will help your sweat dry faster and avoid making you chilly on those colder days.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"h-4-create-a-playlist\">4. Create a Playlist<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The key to any killer workout is a good playlist. Luckily, if you have a cellphone, you basically have an unlimited list of music options to choose from. Apps like Spotify, Apple Music and Pandora allow users to share and collaborate on playlists, so not only can you make your own, but you can send them to other walking buddies. If music isn\u2019t your thing, try a podcast (also available on the above apps) or get lost in an audiobook.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"h-5-fix-your-form\">5. Fix Your Form<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Even if it\u2019s just from the couch to the computer, most of us get at least a few steps in every day. So walking for weight loss shouldn\u2019t be that much different\u2014right? Actually, walking with the intention of increasing your heart rate does require some knowledge about proper form. To get the most physical benefits from your new routine, you must ensure you have a solid gait, which requires the following five things:&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Keep your head upright<\/li><li>Use core strength to maintain good posture<\/li><li>Walk lightly with small steps<\/li><li>Keep your arms bent at 90 degrees and swing them as you walk<\/li><li>Strike the ground heel first and then roll to the toe<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:heading -->\n<h2 id=\"h-4-week-walking-plan-for-beginners\">4-Week Walking Plan for Beginners<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4 id=\"h-week-1\">Week 1<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>Monday<\/strong>: Two 15-minute walks at an easy pace<br><strong>Tuesday<\/strong>: One 30-minute walk at a brisk pace<br><strong>Wednesday<\/strong>: One 30-minute walk at a fast pace<br><strong>Thursday<\/strong>: Rest day with <a href=\"https:\/\/nutritiouslife.com\/sleep-deep\/yoga-for-better-sleep-bed\/\" target=\"_blank\" rel=\"noreferrer noopener\">light yoga or stretching<\/a><br><strong>Friday<\/strong>: Two 15-minute walks at a brisk pace<br><strong>Saturday<\/strong>: One 30-minute walk at a fast pace<br><strong>Sunday<\/strong>: One 45-minute walk at a slow pace<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4 id=\"h-week-2\">Week 2<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>Monday<\/strong>: Two 20-minute walks at an easy pace<br><strong>Tuesday<\/strong>: One 35-minute walk at a brisk pace<br><strong>Wednesday<\/strong>: One 35-minute walk at a fast pace<br><strong>Thursday<\/strong>: Rest day with light yoga or stretching<br><strong>Friday<\/strong>: Two 20-minute walks at a brisk pace<br><strong>Saturday<\/strong>: One 35-minute walk at a fast pace<br><strong>Sunday<\/strong>: One 50-minute walk at a slow pace<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4 id=\"h-week-3\">Week 3<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>Monday<\/strong>: Two 25-minute walks at an easy pace<br><strong>Tuesday<\/strong>: One 40-minute walk at a brisk pace<br><strong>Wednesday<\/strong>: One 40-minute walk at a fast pace<br><strong>Thursday<\/strong>: Rest day with <a href=\"https:\/\/nutritiouslife.com\/sweat-often\/yoga-for-tight-hamstrings-xen-strength\/\" target=\"_blank\" rel=\"noreferrer noopener\">light yoga or stretching<\/a><br><strong>Friday<\/strong>: Two 25-minute walks at a brisk pace<br><strong>Saturday<\/strong>: One 40-minute walk at a fast pace<br><strong>Sunday<\/strong>: One 60-minute walk at a slow pace<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4 id=\"h-week-4\">Week 4<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>Monday<\/strong>: Two 30-minute walks at an easy pace<br><strong>Tuesday<\/strong>: One 45-minute walk at a brisk pace<br><strong>Wednesday<\/strong>: One 45-minute walk at a fast pace<br><strong>Thursday<\/strong>: Rest day with light yoga or stretching<br><strong>Friday<\/strong>: Two 30-minute walks at a brisk pace<br><strong>Saturday<\/strong>: One 45-minute walk at a fast pace<br><strong>Sunday<\/strong>: One 75-minute walk at a slow pace<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"h-become-a-health-coach-with-hci\">Become a Health Coach with HCI<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Want to continue to level up your fitness game? Consider joining the Health Coach Institute for one of our popular coaching programs. You can <a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/health-coach\/\">Become a Health Coach<\/a> or <a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/nutrition-coach\/\">Nutrition Coach<\/a> through our accredited six-month online program, where you\u2019ll receive the skills and foundation you need to transform your health and the health of others. If you\u2019re already a coach, take your skills even further by enrolling in the <a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/coach-mastery\/\">Coach Mastery program<\/a>, a 12-month business building course focused on sales, marketing and advanced coaching techniques.<\/p>\n<!-- \/wp:paragraph -->","_links":{"self":[{"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts\/9004111223109033","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/comments?post=9004111223109033"}],"version-history":[{"count":2,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts\/9004111223109033\/revisions"}],"predecessor-version":[{"id":9004111223109276,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts\/9004111223109033\/revisions\/9004111223109276"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/media\/9004111223109037"}],"wp:attachment":[{"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/media?parent=9004111223109033"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/categories?post=9004111223109033"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/tags?post=9004111223109033"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}