From sedentary to walker: How to get off to a smooth start
Starting from scratch? Don't panic! Our progressive program for real beginners.
No judgement
If you're reading this, you've already taken the first step (metaphorically). That's the hard part. The rest is method.
The starting point
Evaluate yourself
How many steps do you currently take effortlessly? 2000? 3000? That's your base. We'll start from there.
Set a realistic goal
If you take 2,000 steps, don't aim for 10,000 tomorrow. Aim for 3000. Then 4000. Progress slowly.
The 8-week program
Week 1-2: Habit
- Objective**: +1000 steps per day compared with your baseline
- How**: A short 10-minute walk
- Focus**: Create routine, not performance
Week 3-4: The increase
- Goal**: +2000 steps over your baseline
- How**: 15-20 minutes walking
- Focus**: Regular, every day
Week 5-6: Consolidation
- Goal**: +3000 steps (reaching 5000-6000)
- How**: 25-30 minutes walking
- Focus: The pleasure begins to appear
Week 7-8: Acceleration
- Goal**: Approach 8000-10000 steps
- How**: 30-45 minutes of walking
- Focus**: You're a walker now
Pitfalls to avoid
Too fast, too early
The body needs time to adapt. Sore muscles are discouraging.
Comparing yourself to others
The NevoMove ranking is good. But in the beginning, focus on yourself.
Waiting for motivation
Motivation comes AFTER the action. Put on your shoes, get out the door. The rest follows.
When the going gets tough
A lazy day
Do at least 5 minutes. Often, once you're outside, you keep going.
Bad weather
Shopping mall, office corridors, walking on the spot in front of the TV.
Pain
Distinguish between aches (normal) and pains (rest necessary).
The final word
In 8 weeks' time, you'll look back and you won't believe it. The sedentary "you" will be a distant memory.