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Home | Session 1: The Science of Stress | Session 2: Relaxation and Stress | Session 3: Exercise and Stress | Session 4: Stress Resistant Eating | Session 5: Stress Resistant Thinking

Stress Management for Health Course

Example of a Fitness Walking Programme

   

"Exercise is one of the most important of the stress management strategies." (Professor Kevin Gournay)

 

The following walking program (below), devised by Dr Kenneth Cooper of The Aerobics Research Institute in Texas, is designed for a low level of fitness.    It is a progressive 16 week program that entails taking 5 walks per week, gradually increasing your time and the distance you cover.

 

 

 

WEEK

 

 

DISTANCE COVERED IN EACH OF THE WALKS

 

 

DURATION OF

EXERCISE

Week 1

 

                1 Mile

         15 mins

Week 2

 

                1 Mile

         14 mins

Week 3

 

                1 Mile

         13 mins 45 secs

Week 4

 

                1 Miles

         21 mins 30 secs

Week 5

 

                1 Miles

         21 mins 30 secs

Week 6

 

                1 Miles

         21 mins 30 secs

Week 7

 

                2 Miles

         28 mins

Week 8

 

                2 Miles

         27 mins 45 secs

Week 9

 

                2 Miles

         27 mins 30 secs

Week 10

 

                2 Miles

         27 mins 30 secs

Week 11

 

                2 Miles

         35 mins

Week 12

 

                2 Miles

         34 mins 30 secs

Week 13

 

                3 Miles

         42 mins

Week 14

 

                3 Miles

         42 mins

Week 15

 

                3 Miles

         42 mins

Week 16

 

                4 Miles

         56 mins

 

Click here to be taken to Walking Exercise Log