Plan
Couch to 150: An 8-Week Walking Plan
Adults are encouraged to get 150 minutes of moderate activity each week, like brisk walking, plus muscle-strengthening activity on 2 days (CDC). That can sound like a lot. This plan gets you there in 8 weeks, starting with just 10 minutes.
“Let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith.” Hebrews 12:1–2
The plan
| Week | Each walk | Days | Focus |
|---|---|---|---|
| 1 | 10 minutes | 3 | Easy pace. Walk to the end of the street and back. Focus on showing up. |
| 2 | 15 minutes | 3 | Same easy pace, a little longer. |
| 3 | 15 minutes | 4 | Add a fourth day. |
| 4 | 20 minutes | 4 | Walk at a pace where you can talk but not sing. |
| 5 | 20 minutes | 5 | Five days of 20 minutes = 100 minutes this week. |
| 6 | 25 minutes | 5 | 125 minutes. Try a small hill or a faster stretch. |
| 7 | 30 minutes | 5 | 150 minutes. You’ve reached the adult weekly target. |
| 8 | 30 minutes | 5 | Keep it up, and add 2 days of simple strength moves (below). |
Repeat a week as often as you need. Slow progress is still progress. “Some activity is better than none” is the CDC’s own advice.
Simple strength moves (week 8 on)
Twice a week, do 2 rounds of 8–12 of each. No equipment needed.
- Sit-to-stands: stand up from a sturdy chair and sit back down slowly.
- Wall push-ups: hands on a wall at shoulder height, bend and push back.
- Step-ups: step onto the bottom stair and down, holding the rail.
- Heel raises: hold a counter and rise onto your toes.
- Balance: stand on one foot for 10–30 seconds, holding a counter (important for adults over 65).
Adapt it for your body
- Limited mobility: use seated marching, arm circles and chair exercises for the same minutes.
- Joint pain: try walking in a pool or on a flat track, or a stationary bike.
- Busy schedule: three 10-minute walks count the same as one 30-minute walk.
Safety
If you have heart disease, diabetes, high blood pressure, joint problems, or haven’t been active in a long time, talk with your doctor before starting. Stop and get help if you feel chest pain, severe shortness of breath, dizziness or faintness.
Make it social
Walk with a friend, your spouse or your small group. “Two are better than one… For if they fall, one will lift up his fellow” (Eccl 4:9–10). Try the prayer walk guide to turn your walks into time with God.