28-day walking plan
Four weeks of short sessions, mostly standing with a wall or counter in reach. Tick a box when you finish one.
Missed a day? Just do the next one: the plan counts sessions, not dates.
Start date: ____________
Week 1: Root
| Done | Day | Session | Time |
|---|---|---|---|
| 1 | Find your feet | 7 min + walk on 3 min | |
| 2 | Soft knees | 7 min + walk on 3 min | |
| 3 | Clouds | 7 min + walk on 3 min | |
| 4 | Sound walk | 7 min + walk on 3 min | |
| 5 | Standing like a tree | 7 min + walk on 3 min | |
| 6 | Slow is smooth | 7 min + walk on 3 min | |
| 7 | Rest and stretch | 10 min |
Week 2: Flow
| Done | Day | Session | Time |
|---|---|---|---|
| 8 | Part the mane | 7 min + walk on 5 min | |
| 9 | Brush the knee | 7 min + walk on 5 min | |
| 10 | Gratitude walk | 7 min + walk on 5 min | |
| 11 | White crane | 7 min + walk on 8 min | |
| 12 | Arms that swing | 7 min + walk on 8 min | |
| 13 | Color walk | 7 min + walk on 8 min | |
| 14 | Rest and stretch | 10 min |
Week 3: Breathe
| Done | Day | Session | Time |
|---|---|---|---|
| 15 | Breath and steps | 7 min + walk on 10 min | |
| 16 | Golden rooster | 7 min + walk on 10 min | |
| 17 | Heel to toe | 7 min + walk on 10 min | |
| 18 | Sideways | 7 min + walk on 10 min | |
| 19 | The talk test | 7 min + walk on 10 min | |
| 20 | Memory lane | 7 min + walk on 10 min | |
| 21 | Rest and stretch | 10 min |
Week 4: Own it
| Done | Day | Session | Time |
|---|---|---|---|
| 22 | Your short flow | 7 min + walk on 12 min | |
| 23 | Walk like water | 7 min + walk on 12 min | |
| 24 | Flow and sound | 7 min + walk on 12 min | |
| 25 | Longer walk | 7 min + walk on 15 min | |
| 26 | A note to you | 7 min + walk on 15 min | |
| 27 | Your choice | 7 min + walk on 15 min | |
| 28 | Own it | 7 min + walk on 15 min |
Stop any move that hurts. Stop and rest if you feel chest pain or pressure, dizziness, a racing or uneven heartbeat, or unusual shortness of breath. If it is severe or does not ease with rest, call 911.