[Return to Walking Group Phases]

Phase 1

Frequency

Walking sessions will take place 1 per week
Participants will be encouraged to walk at least one day on their own

Intensity

Borg's category-ratio Rating of Perceived Exertion (RPE) Scale (1-10) will be used to measure intensity
Participants will be taught how to determine ones own RPE
An RPE of 2 to 4 (low/moderate intensity level) will be the goal of each walking session

Type

Warm up

Slow walk and/or calisthenics
Goal: Increase blood circulation, body temperature and heart rate

Casual Walking: Participant will walk at a pace that they are comfortable at for the designated time.

"7 and 7":
Participant will walk as far as possible for 7 minutes
At the 7th minute mark the participant will walk back to the starting point. He/she must return to the starting point before the 7th minute has concluded.
Goal: Increase physical activity, heart rate and have fun

Exercise: Body weight exercises

Conducted after walking session
Lunge and squats
Goal: Increase muscular strength and endurance

Cool down: Static stretching routine

Involves 23 stretching exercises focusing on all major muscle groups
Goal: Decrease the risk for muscular injury and increase range of motion for all major joints.

Time

Weeks 1 - 4

Warm up: 5 minutes
Walking: 14 minutes
Exercise: 10 minutes
Cool Down: 7 minutes
Total time: 26 minutes

Phase 2

Frequency

Walking and game sessions will take place 2 per week
Participants will be encouraged to walk at least one day on their own
Casual walking: Mondays
Game sessions: 1st and 3rd Wednesday
Interval walking: 2nd and 4th Wednesday

Intensity

Borg's category-ratio Rating of Perceived Exertion (RPE) Scale (1-10) will be used to measure intensity
An RPE of 2 to 4 (low/moderate intensity level) will be the goal of each walking session

Type

Warm up

Slow walk and/or calisthenics

Walking

Casual walking: "10 and 10" (identical to "7 and 7")
Interval training:

Incorporates a ratio of physical activity versus recovery time
Interval ratio will be at 1:1 for distance, but will be at 1:2 relative to time
Example: walk slowly for 2 minutes then walk fast for 1 minute

Exercise

Lunges and squats

Games

Purpose of the game component is to make physical activity interactive and fun
Relay races
The train

Cool down

Static stretching routine

Time

Weeks 5 - 8

Casual walking (10 and 10)

Warm up: 5 minutes
Walking: 20 minutes
Exercise: 10 minutes
Cool Down: 7 minutes
Total time: 42 minutes

Game sessions and interval walking

Warm up: 5 minutes
Game/Intervals: 20 minutes
Exercise: 10 minutes
Cool Down: 7 minutes
Total time: 42 minutes

Phase 3

Frequency

Walking and game sessions will take place 3 per week
Participants will be encouraged to walk at least one day on their own
Casual walking: Mondays
Game session: Wednesdays
Interval walking: Fridays

Intensity

Borg's category-ratio Rating of Perceived Exertion (RPE) Scale (1-10) will be used to measure intensity
An RPE of 2 to 4 (low/moderate intensity level) will be the goal of each walking session

Type

Warm up

Slow walk and/or calisthenics

Walking

Casual walking: continue "10 and 10"
Interval training/walking

Exercise

Lunges and squats

Games

Relay races
The train
Obstacle course

Cool down

Static stretching routine

Time

Weeks 9 - 12

Casual walking

Warm up: 5 minutes
Walking: 20 minutes
Exercise: 10 minutes
Cool Down: 7 minutes
Total time: 42 minutes

Game session

Warm up: 5 minutes
Game: 20 minutes
Exercise: 10 minutes
Cool Down: 7 minutes
Total time: 42 minutes

Interval walking

Warm up: 5 minutes
Intervals: 20 minutes
Exercise: 10 minutes
Cool Down: 7 minutes
Total time: 42 minutes