Arthritis Today's Just-Right Walking Plan Close this Window
Plan A
Beginner or Flare		 Plan B
Intermediate or Normal Day		 Plan C
Advanced or Feeling Great
Week 1 Three days this week, walk for 5 minutes on a level surface at a slow pace (1 mile an hour). Three days this week, walk for 10 minutes on a level surface at a slow pace (1.5 miles per hour). Three days this week, walk for 15 minutes on a level surface at a medium pace (2 miles per hour).
Week 2 Increase your walking time to 7 minutes this week. Stay on a level surface (0 incline on a treadmill). Walk three days this week. Increase to 15-minute walks on a level surface for three days this week. Stick to a slow pace. Increase the number of days you walk. Walk for 15 minutes for four or five days. Stay on a level surface, but try to stick with the medium pace.
Week 3 Increase to 10-minute walks this week. Add a fourth day, if possible. Walk for 15 minutes, three days this week, but try to increase the pace slightly (to about 2 miles per hour). Stay on a level surface (0 incline). Go for 20-minute walks four days this week. Keep up a medium pace (2 to3 miles per hour and add a slight incline (1 to 1.5 on a treadmill) or a small hill.
Week 4 Walk 10 minutes per day for four days this week. Increase to 20 minutes per walk and walk four days this week. Stick with a level surface and medium pace. Keep the incline and pace, but walk five days this week, 25 minutes each time.
Week 5 Increase to 15 minutes per day this week. Walk four days on a level surface. Do four 20-minute walks this week at a medium pace but increase the incline to 1 to 1.5 on a treadmill or add a hill to your route. Increase your time this week, taking five 30-minute walks. Be sure to stretch along the way or when you're done.
Week 6 Increase the number of days this week to five. Walk for 15 minutes on a level surface. You're halfway to being a lifetime walker! Do four 20-minute walks this week at the same incline, but pick up the pace a bit. Try to walk at a 2.5 to 3-mile-per-hour pace. Stick with five 30-minute walks this week, but increase the pace to 3 miles per hour and add a bit more incline (1.5 to 2 on a treadmill) or another hill.
Week 7 This week, aim for five 20-minute walks. Keep the pace and incline the same this week, but aim for five 25-minute walks. Aim for five 35-minute walks at the same pace and add a bit more incline if you can.
Week 8 Go for five 25-minute walks this week. This week, do five 30-minute walks at 3 miles per hour with a slight incline (1.5 to 2 on a treadmill) or hill. Go for five 40-minute walks at the same incline. At a pace of 3 miles per hour, you're at 2 miles per day.
Week 9  Maintain five 25-minute walks this week, but try a slight incline if your knees are feeling strong. Maintain the pace and incline this week, but try five 35-minute walks. Don't forget to stretch afterwards! Pick up the pace. Try to walk 3.5 miles per hour when you go for five 45-minute walks.
Week 10 Try five 30-minute walks on a level surface. Go for five 40-minute walks this week. At a 3-mile-per-hour pace, you'll be walking 2 miles! Include a hill or change of incline during the week. Lengthen your walks. Go for five 50-minute walks at a 3.5-mile-per-hour pace. That makes your walk just about 3 miles long. Keep the incline the same.
Week 11 Try five 30-minute walks, including slight inclines (1 to 1.5 incline on a treadmill) or slowly make your way up a hill. Aim for five 45-minute walks this week, incorporating a medium incline or hill in each walk. Your pace should have you going a bit farther than 2 miles. Try for five one-hour walks this week. At 3.5 miles per hour, you'll be logging 17.5 miles this week! Way to go!
Week 12 Walker's Choice: Go for six 30-minute walks or five 35-minute walks this week patting your back every step of the way. Walker's Choice: Go for six 45-minute walks this week, or try four or five one-hour walks, knowing that every minute of those walks is doing your body good. Walker's Choice: Go for six one-hour walks this week or five 70-minute walks, taking you to 4-mile walks or 20 to 21 miles per week.