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Easy Start

walking programme

The Mouth Cancer Foundation would like to say a MASSIVE THANK YOU to all the amazing walkers who took part in the Mouth Cancer 10 KM Awareness Walk and Walk From Home this year.  Please help us reach our target as all money will go a long way to raise much needed awareness about the early warning signs of the disease as well as funds to combat all head and neck cancers.  Given everything that has happened in the world this year, we are truly humbled.

 

If you are collecting money to support the Mouth Cancer Foundation please send it to us by 31st December 2022 – Thank you very much!  There is still plenty of time to fundraise via Just Giving

 

We will announce the date of the next Mouth Cancer 10 KM Awareness Walk programme in early 2023

Please note that you are strongly advised to consult your GP before undertaking any new exercise programme.

Designed by Rosemary Conley Diet and Fitness Clubs, the following programme has been designed to get you started.

Week 1

  • Choose three non consecutive days in the week.

  • Plan to walk for a maximum of 15 minutes at a moderate pace on fairly flat ground each time.

Week 2

  • Stick to three days in the week.

  • Still only walk for 15 minutes, but if you feel you can, try and pep it up a bit – then you may be able to walk a bit further in the same time as you did in week one

Week 3

  • Increase to four days now.

  • Aim to walk for 20 minutes each time.

  • Start to think about a longer stride and with more purpose.

  • You should feel very warm at the end of it.

Week 4

  • Stick to four days but maybe change the route – a bit more uphill will add to the challenge.

  • Aim to walk for 25 minutes.

  • It really begins to feel like a proper workout now.

Week 5

  • Increase to five days now and stick with the 25 minutes.

  • If you use a step meter (pedometer), you will find that the increase in the number of steps you take is very motivating.

With thanks to Rosemary Conley Diet and Fitness Clubs. To learn more, please visit www.rosemaryconley.com

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