Casual fitness walking (or lifestyle walking) is the most slow-paced of fitness walking techniques. It is low to moderate intensity. Most casual walkers walk an average of 2.5 to 3.5 miles per hour, which means that they walk about 1 mile every 17 to 24 minutes.
Your calves, thighs, and hips are the primary muscles used, but you also use your abdominals and lower back to some extent to keep your posture upright. You will feel warm and worked but not sweaty and exhausted when you complete a lifestyle walk.
Although casual walking can be done anytime, anywhere, having a formal routine to follow helps some walkers. Following are three different beginner weekly lifestyle walking routines to give you an idea of how easily you can fit walking into your day, no matter how busy your schedule is. All three routines get you to the same point: You’ll burn the same number of calories, walk the same amount of time, and cover the same miles no matter how you slice it.
| Day | Activity | Description |
|---|---|---|
| 1 | Walk 30 to 60 minutes | Intensity: 50 to 60% of max |
| Estimated calorie burn: 120 to 240 | ||
| Mileage: 1.5 to 3.0 miles | ||
| 2 | Walk 30 to 60 minutes | Intensity: 50 to 60% of max |
| Estimated calorie burn: 120 to 240 | ||
| Mileage: 1.5 to 3.0 miles | ||
| 3 | Walk 30 to 60 minutes | Intensity: 50 to 60% of max |
| Estimated calorie burn: 120 to 240 | ||
| Mileage: 1.5 to 3.0 miles | ||
| 4 | REST | |
| 5 | Walk 30 to 60 minutes | Intensity: 50 to 60% of max |
| Estimated calorie burn: 120 to 240 | ||
| Mileage: 1.5 to 3.0 miles | ||
| 6 | Walk 30 to 60 minutes | Intensity: 50 to 60% of max |
| Estimated calorie burn: 120 to 240 | ||
| Mileage: 1.5 to 3.0 miles | ||
| 7 | REST | |
| Weekly Totals: | Walking time: 150 to 300 minutes | |
| Calories burned: 600 to 1,200 weekly | ||
| Mileage: 7.5 to 15 miles |
| Day | Activity | Description |
|---|---|---|
| 1 | Walk 10 to 20 minutes in the morning | Intensity: 50 to 60% of max |
| Walk 10 to 20 minutes in the afternoon | Estimated calorie burn: 40-80/walk; 120 to 240 daily | |
| Walk 10 to 20 minutes in the evening | Mileage: 0.5 to 1 mile/walk; 1.5 to 3.0 miles daily | |
| 2 | Walk 10 to 20 minutes in the morning | Intensity: 50 to 60% of max |
| Walk 10 to 20 minutes in the afternoon | Estimated calorie burn: 40-80/walk; 120 to 240 daily | |
| Walk 10 to 20 minutes in the evening | Mileage: 0.5 to 1 mile/walk; 1.5 to 3.0 miles daily | |
| 3 | Walk 10 to 20 minutes in the morning | Intensity: 50 to 60% of max |
| Walk 10 to 20 minutes in the afternoon | Estimated calorie burn: 40-80/walk; 120 to 240 daily | |
| Walk 10 to 20 minutes in the evening | Mileage: 0.5 to 1 mile/walk; 1.5 to 3.0 miles daily | |
| 4 | Walk 10 to 20 minutes in the morning | Intensity: 50 to 60% of max |
| Walk 10 to 20 minutes in the afternoon | Estimated calorie burn: 40-80/walk; 120 to 240 daily | |
| Walk 10 to 20 minutes in the evening | Mileage: 0.5 to 1 mile/walk; 1.5 to 3.0 miles daily | |
| 5 | REST | |
| 6 | Walk 10 to 20 minutes in the morning | Intensity: 50 to 60% of max |
| Walk 10 to 20 minutes in the afternoon | Estimated calorie burn: 40-80/walk; 120 to 240 daily | |
| Walk 10 to 20 minutes in the evening | Mileage: 0.5 to 1 mile/walk; 1.5 to 3.0 miles daily | |
| 7 | REST | |
| Weekly Totals: | Walking time: 150 to 300 minutes | |
| Calories burned: 600 to 1,200 weekly | ||
| Mileage: 7.5 to 15 miles |
| Day | Activity | Description |
|---|---|---|
| 1 | Walk 30 to 60 minutes | Intensity: 50 to 60% of max |
| Estimated calorie burn: 120 to 240 | ||
| Mileage: 1.5 to 3.0 miles | ||
| 2 | Walk 10 to 20 minutes in the morning | Intensity: 50 to 60% of max |
| Walk 10 to 20 minutes in the afternoon | Estimated calorie burn: 40-80/walk; 120 to 240 daily | |
| Walk 10 to 20 minutes in the evening | Mileage: 0.5 to 1 mile/walk; 1.5 to 3.0 miles daily | |
| 3 | Walk 15 to 30 minutes in the morning | Intensity: 50 to 60% of max |
| Walk 15 to 30 minutes in the afternoon | Estimated calorie burn: 60-120/walk; 120 to 240 daily | |
| Mileage: 0.75 to 1.5 miles/walk; 1.5 to 3.0 miles daily | ||
| 4 | REST | |
| 5 | Walk 30 to 60 minutes | Intensity: 50 to 60% of max |
| Estimated calorie burn: 120 to 240 | ||
| Mileage: 1.5 to 3.0 miles | ||
| 6 | Walk 15 to 30 minutes in the morning | Intensity: 50 to 60% of max |
| Walk 15 to 30 minutes in the evening | Estimated calorie burn: 60-120/walk; 120 to 240 daily | |
| Mileage: 0.75 to 1.5 miles/walk; 1.5 to 3.0 miles daily | ||
| 7 | REST | |
| Weekly Totals: | Walking time: 150 to 300 minutes | |
| Calories burned: 600 to 1,200 weekly | ||
| Mileage: 7.5 to 15 miles |
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Source:http://www.dummies.com/how-to/content/how-to-set-up-a-lifestyle-walking-routine.html
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