Easy Start

walking programme

For the first time ever in 2022 the Mouth Cancer Foundation brings you a choice when it comes to your FREE 10 KM walks.   We are excited to announce that we are back in London’s Hyde Park on Saturday 24th September 2022.  This event will launch the Mouth Cancer 10 KM Awareness Walk from Home series.  

 

Between Saturday 1st October and Wednesday 30th November 2022 walk as many times as you like on your own or with your family and pets around the comfort of your own area. The charity is encouraging as many people as possible to step out and make a difference during Mouth Cancer Action Month.   

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