28-day walking plan
Four weeks of short sessions. Tick a box as you go.
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Walking already?
The plan adds 7 slow minutes at your counter, then an optional walk.
See today's free session28days, in 4 weeks: Root, Flow, Breathe, Own it
7minutes, then an optional walk (3 to 15 minutes) and stretch
3rest and stretch days, in weeks 1 to 3
The ramp, at a glance
- Day 1, where you start
- Session minutes
- Optional walk, on top of the session
- Optional stretch, after the walk
- Rest and stretch day
Missed a day? Do the next one.The plan counts sessions, not dates.Start date: ____________
SessionOptional walkOptional stretchRest and stretch dayBar length is minutes. The walk and the stretch are optional.
Week 1: Root
Days 1 to 7-
Day 1Find your feet7 min + walk on 3 min
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Day 2Soft knees7 min + walk on 3 min
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Day 3Clouds7 min + walk on 3 min
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Day 4Sound walk7 min + walk on 3 min
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Day 5Standing like a tree7 min + walk on 3 min
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Day 6Slow is smooth7 min + walk on 3 min
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Day 7Rest and stretchRest day10 min
A gentle 28-day walking plan
Short sessions at home, with an easier version of every move.
See the walking planOpens soon
Week 2: Flow
Days 8 to 14-
Day 8Part the mane7 min + walk on 5 min
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Day 9Brush the knee7 min + walk on 5 min
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Day 10Gratitude walk7 min + walk on 5 min
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Day 11White crane7 min + walk on 8 min
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Day 12Arms that swing7 min + walk on 8 min
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Day 13Color walk7 min + walk on 8 min
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Day 14Rest and stretchRest day10 min
Week 3: Breathe
Days 15 to 21-
Day 15Breath and steps7 min + walk on 10 min
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Day 16Golden rooster7 min + walk on 10 min
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Day 17Heel to toe7 min + walk on 10 min
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Day 18Sideways7 min + walk on 10 min
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Day 19The talk test7 min + walk on 10 min
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Day 20Memory lane7 min + walk on 10 min
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Day 21Rest and stretchRest day10 min
Week 4: Own it
Days 22 to 28-
Day 22Your short flow7 min + walk on 12 min
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Day 23Walk like water7 min + walk on 12 min
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Day 24Flow and sound7 min + walk on 12 min
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Day 25Longer walk7 min + walk on 15 min
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Day 26A note to you7 min + walk on 15 min
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Day 27Your choice7 min + walk on 15 min
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Day 28Own it7 min + walk on 15 min
See the numbers
| 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 |
| 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 |
| 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 |
| 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.
28-day walking plan Opens soonSee the plan
General information, not medical advice.