Achieve Better Health Easily by Brisk Walking for 21 Consecutive Days

Achieve Better Health Easily by Brisk Walking for 21 Consecutive Days

      Walking is an easy, convenient, and low-cost form of exercise suitable for all ages. It is recommended to walk briskly for more than 10 minutes per session, at least 30 minutes per day, 5 days a week. If you walk consistently and enough, your body will surely become stronger. Have you ever heard that to change any habit, you need to do it for 21 consecutive days? So, if you commit to walking every day for 21 days, you’ll automatically develop a habit of exercising regularly. Today, we’ve prepared a daily walking schedule to help you succeed.

Week 1

• Day 1 - Start with a 10-minute walk at an easy and steady pace.
  
• Day 2 - Walk for 12 minutes, maintaining the same pace as Day 1.
  
• Day 3 - Walk for 15 minutes at an easy and steady pace.
  
• Day 4 - Walk for 18 minutes: 9 minutes in the morning and 9 minutes at night at a comfortable pace.
  
• Day 5 - Walk for 20 minutes: 10 minutes in the morning and 10 minutes at night at a steady and easy pace.
  
• Day 6 - Walk for 22 minutes: 11 minutes in the morning and 11 minutes at night at a steady pace.
• Day 7 - Walk for 25 minutes: 13 minutes in the morning and 12 minutes at night at a steady pace.

Week 2

• Day 8 - Walk for 14 minutes: 2 minutes at an easy pace, 10 minutes briskly, and another 2 minutes at an easy pace.
  
• Day 9 - Walk for 16 minutes at a moderate pace.
  
• Day 10 - Walk for 18 minutes: 3 minutes at an easy pace, 12 minutes briskly, and 3 minutes at an easy pace.
  
• Day 11 - Walk for 20 minutes at a moderate pace.
  
• Day 12 - Walk for 22 minutes: 4 minutes at an easy pace, 14 minutes briskly, and 4 minutes at an easy pace.
  
• Day 13 - Walk for 24 minutes at a moderate pace.
• Day 14 - Walk for 26 minutes: 5 minutes at an easy pace, 16 minutes briskly, and 5 minutes at an easy pace.Day 8 - Walk for 14 minutes: 2 minutes at an easy pace, 10 minutes briskly, and another 2 minutes at an easy pace.

Week 3

• Day 15 - Walk up/down stairs or on an inclined path for 15 minutes, followed by 2 minutes of slow walking on flat ground.
• Day 16 - Walk for 25 minutes at a moderate pace.
• Day 17 - Walk up/down stairs or on an inclined path for 17 minutes, followed by 2 minutes of brisk walking on flat ground.
• Day 18 - Walk for 27 minutes at a moderate pace.
• Day 19 - Walk up/down stairs or on an inclined path for 17 minutes, followed by 3 minutes of easy walking on flat ground.
• Day 20 - Walk for 30 minutes at a moderate pace.
• Day 21 - Walk briskly for 25 minutes, with the final 8 minutes being the fastest.

      After completing 21 days, weigh yourself and observe any changes. Walking alone may not build muscle but serves as a great starting point for exercise. It doesn't always have to be intense to improve your body. Once you enjoy walking, you’ll likely be open to other fun and challenging exercises. The ultimate goal is improved physical and mental health.

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