28-Day Walking Plan
Walk further, feel steadier and enjoy every step: a simple 4-week plan that grows your daily walk from 10 to 25 minutes.
$12.99
Instant PDF download. US Letter and A4.
Buy now, $12.99
About this plan
The Halemove 28-Day Walking Plan is a complete, photo-guided program for older adults. It pairs a gentle walking schedule with 16 simple moves that make your legs stronger and your stride steadier. Every move is shown with a clear photo doing it, so you always know exactly what to do.
10–25 min a day. You'll need: good shoes.
What's inside
- 15-page guide: 16 moves, two to a page, each with a large photo, 3 simple steps, an easier option, a harder option and a coach tip
- Your workout at a glance: all 16 moves on one page
- 4-week walking plan: walk time, reps and holds for every week, all spelled out
- 28-day tracker: tick off every walk
- Progress test: the 2-minute step test, on Day 1, Day 14 and Day 28
- Certificate of completion to celebrate Day 28
- BONUS wall poster: all 16 moves and the weekly plan on one page
The 16 moves
Warm-Up
- March in Place
- Arm Swings
- Ankle Circles
- Heel-Toe Rocks
Strength
- Tall Posture Hold
- Sit to Stand
- Calf Raises
- Heel-to-Toe Steps
- Arm Drive Walk
- Side Steps
- Step-Ups
- Heel-to-Toe Line Walk
Cool-Down
- Calf Stretch
- Standing Quad Stretch
- Hamstring Stretch
- Hip Flexor Stretch
Try 8 of these moves free: Walking Plan for Seniors (With Pictures), with a free printable.
