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Insufficient physical activity is one of the leading risk factors for diseases such as heart disease, cancer and diabetes and a significant cause of food addictions and weight gain.


Why do we fall in a slump of inactivity when we know we can do better?


As a Doctor and healthy habit change coach, I get it.


You may not be getting active, or even walking right now, because:


  • It takes time.
  • You aren’t motivated.
  • It feels too hard or too tiring or simply
  • You’ve never seen or felt results from it.


What you may feel is it’s just not worth being a priority.


The Walking Habit:


Well, I bet you’d love to be more fit and toned, have firmer, glowing skin, get better sleep, and reduce your out-of-control cravings and appetite. Would I be right?


Research suggests that walking can help in all of these areas.


Here’s the key, you need a routine.


Once you get this, in as little as two weeks you can have a new body.


The habit change routine of walking…takes a little planning.


How to get started:


Begin with small bites of healthy habit change. That is, plan to “try on” a very doable health challenge at a pace and place that fits you. This way it’s not a big, overwhelming “have-to” but rather something to just “try on”, like trying a new purse out.


The goal here is that you’ll just be trying on a routine for 3 days to see if it fits. Isn’t it much easier to commit to a 10-20 minute daily thing if it’s only for three days?


Do's & Don'ts of Walking WSCF


The Walking Habit Plan I lay out here consists of 3 Pillars:

Where, How and Now.

  1. Where: Where you plan to walk.
  2. How: The logistics of who will come with you and how it will fit in your three-day routine.
  3. Now: Is about focusing on what you are doing while you are walking (in the present moment), so you grow stronger and healthier, focusing on posture, speed, and breathing.

We don’t want to over-exercise or even more demoralizing, exercise and not receive the benefits of the time we put in. With this in mind, you must stay on the mark when it comes to your heart rate.


You can be right on the mark by calculating your target heart rate for walking.

  • Your target heart rate should be about 60% of your maximum heart rate.
  • Generally, your max heart rate is the number, 220 minus your age.
  • Multiply the max heart rate (220-age) by 60% to get your moderate exercise heart rate that should feel good and brisk while walking.


For example, the target heart rate for walking as a 35-year-old would be:

220-35, which is a max heart rate of 185. Multiply this number by 60% (185 x .60 = 111) and the target heart rate is 111.


Can you calculate your target heart rate?


Now, while in action, you can count your heart rate to see if you are hitting the mark.

  • Put a stopwatch on for 15 seconds or watch the seconds hand while you count the beats of your pulse.
  • Take your pulse at the outside portion of your wrist on the thumb side, using the tips of the fingers of your other hand.
  • Count the beats for 15 seconds, then multiply this number by four to find your beats per minute, AKA your heart rate.


The 3 Day Walking Habit Plan:

Day 1

  • Gauge your level of readiness, start at ½ mile distance and move up.
  • 30 minutes of walking is what we are working towards. Starting at 15 min is great.
  • Pick the “Where” which is your route. Google Map review your route to know the distance you’d like to walk.
  • Consider the sights and sounds you enjoy being around.
  • Choose a route you might use often like near your home.
  • Plan this same route into your schedule for a 3 day period.
  • Consider who will come with you (like the kids or a dog) and how you can maintain a brisk walk.  
  • Focus on walking briskly with purpose and posture.

Day 2

    • Keep the same route
    • Keep the same “How”- if it still works out well
    • Now it’s time to walk for optimal heart rate
    • Gauge your heart rate by observing your body’s changes with intensity so you can simply notice your breath in the future without all the calculations. Notice what this heart rate feels like in your breathing        and talking pattern.
    • Take your pulse if need be. If you have good technology, monitor your heart rate

Day 3

    • You’re off again.
    • Keep the same route
    • Keep the same “How”- if it still works out well
    • Continue to aim for your moderate heart rate. You should have a good idea how it feels.
    • Focus on your posture. Head up, shoulders slightly back, arms by your side, and lead with your hips but not uncomfortably. Good posture grows your endurance and a strong body.


Grab the download for the 3 Day Walking Habit Plan by clicking here!


You can do this!


Habit change is not easy. There’s a reason you revert to old patterns. It’s hard-wired in your biology, in fact. Often you keep getting what you don’t want in weight, bad breaks, a cluttered home and not reaching your goals. Habit change for weight loss can include the walking plan but you need good habits for food too. You don’t want to miss a key piece in preventing heart disease or other serious conditions and you DO want to make your goals and actions work.


I talk about how I lost 25 pounds in two and a half months in ”The 7 Essential Steps to Your Next Complete Habit Change”, airing this Friday on the Waldorf Salad & Cottage Fries!


Join me and listen in. I’d love to hear your take-a-ways especially with the weight loss tips I drop.





P.S. Right now, I’d love to know…

What habit patterns seem to hold you back? (In health or other important areas of life)



Author: andreaw

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13 thoughts on “3 Day Walking Plan for Weight Loss: A Jump-Start Resource

  1. I LOVE this idea! So many people get put off exercising because they jump in at the deep end and it’s just too tough. But this is so manageable that anyone can do it.

    Posted on 06/07/2017 at 4:24 pm
    1. I agree Nicola! It’s so easy to build up what you think you have to do in exercising and I think this alone stops most people from getting started. Really, it doesn’t have to be hard to be effective, it can be enjoyable 🙂

      Posted on 06/08/2017 at 5:58 pm
  2. I went to California a few weeks back and before then I had a pretty steady work out routine since then it has been so hard to get back – so I am going to work on doing something like this to get back into the swing of things!

    Posted on 06/07/2017 at 5:17 pm
    1. I’m glad to hear you are motivated Ashley! I love walking as part of my physical fitness routine. It doesn’t have to be a big thing, just commit to the small and doable.

      Posted on 06/08/2017 at 6:01 pm
  3. such a great post and a great motivator to get moving! heres to happier and healthier lives! x

    Posted on 06/07/2017 at 8:36 pm
    1. Thank you Kristen! I’m glad you liked it. I’ve found this planning to be my go-to whenever I want to get back into moving. It’s amazing what a difference some brisk, regular walking can do for your energy and body.

      Posted on 06/08/2017 at 5:54 pm
  4. This looks like a good plan ? I could start walking! And answering on your question – the biggest issue for me know – to much time spend on social media ((( stealing time from more important stuff!

    Posted on 06/08/2017 at 2:57 am
    1. Thanks for sharing Sofia! I think many people have that problem now, don’t you? It’s furthered by the fact that social media is how everyone seems to communicate, initiate get-to-gethers and get caught up with what’s going on now-a-days. For the business person, or those who have little time in their day to spare and desire to use it well, it can be a distraction for sure.

      Posted on 06/08/2017 at 6:24 pm
  5. Great plan! I love walking – it’s so good for your body! And a great way to lose weight too!

    Posted on 06/08/2017 at 5:37 pm
    1. Thanks Amanda! It’s my favorite too. Happy walking!

      Posted on 06/09/2017 at 11:39 am
  6. I started back into a walking routine this week! Trying to make it a habit before it gets too hot and I make excuses not to get out.

    Posted on 06/08/2017 at 11:31 pm
  7. What an amazing guide! My boyfriend & I have been getting in habit of walking more but this resource provides more structure. Love it! :]

    Posted on 06/09/2017 at 6:04 pm
  8. wow, these are pretty interesting and helpful tips. I’ve been wanting to lose weight for a long time. Thanks for sharing!

    Posted on 06/10/2017 at 10:00 pm