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Arthritis Today’s 12-Week Walking Plan

Walk to lose weight, feel great and ease joint pain in just 12 weeks!

Walking is one of the best forms of exercise for your health. It’s simple, free and helps keep your weight in check – a boon for already stressed joints. What are you waiting for? Use this walking planner to get fit in just 12 weeks.

Print the Arthritis Today 12-Week Walking Plan log by clicking here.

Can't get the plan? Download Adobe Reader free by clicking here.

If you’ve never walked for exercise: Follow the beginner walking plan.
If you walk occasionally: Follow the intermediate plan.
If you walk regularly: Follow the advanced plan.

Stick with your walking plans for 12 weeks. That’s how long it takes to make your new walking program a habit. At that point, step up to the next fitness level. After that, step up at 12-week intervals. As always, it’s a good idea to talk to your doctor or physical therapist before you start a new fitness regimen.

Happy walking!

Learn about the Arthritis Walk, the Arthritis Foundation’s signature fundraising and awareness event.

katherine hymer

31 Jan 2012, 21:41

hello my name is kathy I am 42 and was recently diagnosed with fibromyalga. Also my BMI is also a little high I am asking if you could please send me the 12 week walking plan i do enjoy walking but i suppose there is a right way and wrong way i would like to know the right way like i said i enjoy it so please help me to do it right thank you my address is 43 thompson circle newark delaware 19711 hope to be walking to better health soon have a wonderful day and thanks again

Maytha Frankford

25 Jan 2012, 09:41

Please send me the 12-Week Walking Plan.

Lynn Long

22 Jan 2012, 20:13

I was unable to download and would love a copy to be mailed to me at

30000 Kasson Road #33
Tracy, CA 95355

Thank You

Lynn Long

vera wright

18 Jan 2012, 14:21

please send me the 12 week walking plan thank you very much

Vera Wright
7088 Sherman Church Rd SW
Navarre, Ohio 44662

DON HONISKO

10 Jan 2012, 15:12

COULD YOU PLEASE SEND ME HOW TO DO WALKS THE RIGHT WAY ? I AM 75yrs OLD & JUST GOT INTO WALKING OFTEN, SUGGESTED BY MY DOCTOR,IF THERE IS ANY FEES FOR HANDLING ETC PLEASE LET ME KNOW
THANK YOU
DON HONISKO
6053 ATWELL RD
TOLEDO,OHIO
43613

DON HONISKO

10 Jan 2012, 15:07

COULD YOU PLEASE SEND ME A WALKING PLAN,I AM 75yrs OLD & JUST STARTED DOING SOME WALKING.,I DID NOT KNOW THERE WAS A RIGHT WAY TO DO IT

THANK YOU SO MUCH
DON HONISKO
6053 ATWELL RD
TOLEDO,OHIO
43613

I WOULD PAY ANY POSTAGE ETC IF NEEDED

mary mccullers

09 Jan 2012, 11:14

i cannot print 12-week walking plan please send it to my home address p.o.box 132 east palatka, fla. 32131

Bobbie Bogle

03 Jan 2012, 12:44

Please send me the 12 week walking plan.
Thank you.

Chuck

15 Dec 2011, 03:43

Thanks. Got the walking plan OK. Now all I have to do is the walking part.
This looks awfully ambitious. I may be a beginner for more than one week. I'm 79 and haven't walked much for many years.
I'd like to have my dog on the walk too, but think that's asking for miracles. He's a (short-legged) beagle. He can run amazingly fast, but dawdles when we walk together. Too busy with his nose.
During the past couple of years my gardening work has gotten my waist down from 46 inches to 38, but there's a long way to go still.

Kathryn Johnson

13 Dec 2011, 10:12

Besides arthritis, I have several other medical conditions. Extreme fluctuation in weather make it difficult for outdoor activity because cold actually "feels" like pain to me. My body contracts away from it (even extremely hot weather) causing more suffering. What can I do at home, inside to keep up with the walking plan to make it beneficial to me on the days when I can't walk. I have an eliptical machine, but I can't seem to get past ten minutes at a time.

Vivian E Poole

13 Dec 2011, 10:08

Please change my email address to the above.

Martin

10 Dec 2011, 10:44

For those asking about how to calculate speed of walking without a treadmill......

If you're walking on the street, you can use your car to approximate the distance of a route. If your target rate is, say, 1.5 mph, try a pace that allows you to walk .5 miles in 20 minutes or 1.0 mile in 40 minutes or 1.5 miles in 60 minutes. So you're just taking 1/3 or 2/3 of the targeted rate for fewer than one hour.

If you walk on a track, it's even easier to use the above method.

mandi

06 Dec 2011, 18:38

Hi, I am 26, I was diagnosed with arthritis in my knee recently. I am over weight & with not knowing what was going on for 3 months while undergoing MRI's , other test & the pain i gained more weight.. I have recently received cortizone and the pain hasnt been as severe. I am very eager to start this walking plan tomorrow to help me start back on the right track. I am so glad to have found this website & receive more information as to what is happening :))

Joan McBride

29 Nov 2011, 13:17

Please send a pdf file for the 12 week excercising plan...or mail to:

175 E12th N
Apt E-104
Mtn Home, ID 83647

Thank you so much...I am a 21 yr survivor of breast cancer/facial (1yr). I have lost 5 pant sizes (30 down to 22) really seem stuck.
I started modifying my diet to raw/green..but have backslided..need a new resolve...also type 2 diabetic w/daily snythroid dose. I have stiff joints and a back problem...I think a gradual walking program would be okay for me...doc recommend 4mi a day...haven't even begun to get that under my belt..would like to try your program...also I'm 6ft tall..about 280# Just turned 60 and want my body back.

susan

28 Nov 2011, 18:02

I have been using this plan for 5 weeks...i generally have a lot of pain in my right knee which makes it difficult to exercise. This is emotionally hard on me because up until my RA kicked in i was a hiker and walked everywhere. This plan has enabled me to get started again. i take it a little at a time and on days that are painful, i do what i can and make a note on my chart. i probably will not make my initial goal, but i am walking more than ever! when the weather is bad, it doesn't stop me, i just walk in the house! THANK YOU for a very doable program! I love it!

Carol

22 Nov 2011, 11:57

please send me a copy as I can not get it printed off the site

Angie Horvath

14 Nov 2011, 13:06

Can you please mail me the 12 week plan. thank you

sherri williams

13 Nov 2011, 23:19

please mail me the 12-week walking plan. I have arthritis in my lower back. Thank You Sherri Williams 13708 Hobart Ave. Warren,Mich.48089

Chelle

12 Nov 2011, 02:44

Please send the 12-week walking plan. I need to lose weight to help relieve knee pain. Thanks.

Teri

04 Nov 2011, 17:51

Pleae send me the 12-week walking course.
Thanks so much!
305 Long St.
New Martinsville, WV 26155

Kathryn Esslinger

25 Oct 2011, 13:17

I'm sorry. In looking at other responses I see people forwarding their addresses to you to request getting the Walking Plan mailed rather than emailed. That would actually be my preference as well if possible. My address is:
5209 Irving Ave S
Minneapolis, MN 55419

Thanks again-

Kathryn Esslinger

Kathryn Esslinger

25 Oct 2011, 13:13

I would appreciate receiving the 12 week Walking Plan. Emphasis on walking is new in my life but has turned out to be a very good way to work at recovery from an extremely serious car accident over two years ago. Plus my two little dogs enjoy walking with me a great deal as well.

Thank you!

Dee

12 Oct 2011, 18:48

How do I know how fast I am walking? Love the idea of the booklet.

vvonne garcia

12 Oct 2011, 08:38

please send me the 12 week walking plan. Thanks

Pam

11 Oct 2011, 10:49

I cannot download walking plan, If you can send it I would appreciate it. I have rheumatoid arthritis and fibromyalgia. I take yoo many pills and remicade infusions. walking is hard. I cannot afford a gym with a pool, but I need to exercise.

Shirley Putney

11 Oct 2011, 10:27

I you send me a copy of the 12 week program my address is 675 S. Alton Wy, #1B, Denver, CO 80247. Thank you.

Patricia L Dishaw

24 Sep 2011, 18:14

Please mail the 12 week walking plan. Also include the information on knee exercise.

8090 Creston Drive
Freeland, MI 48623

Katie

22 Sep 2011, 20:37

Peggy,

I to have psoriatic arthritis and take Humira ever two wks. It does help but I have pain like you about 3 to 4 days before I am able to give myself a shot. Do you take any thing for yours??? Please feel free to contact me at kate_clarke52@hotmail.com.. Sharing information makes for a stronger person!!!
Kate

NANCY

21 Sep 2011, 22:04

I WOULD LIKE A DIET PLAN/MENU.DON'T INCLUDE FISH DON'T EAT.AND ALSO SOME EXERCISE PLANS.HAVE RHEUMATOID ARTTHRITIUS IN HANDS AND KNEES AND BACK.WOULD LIKE TO TAKE OFF BOUT 20#.I KNOW THAT WOULD HELP MY KNEES.

Joan Gokey

21 Sep 2011, 16:35

need that 12 week walking plan, along with arthritis, I have fibromyalgia....thanks

elizabeth fitzgerald

21 Sep 2011, 13:39

Please send me a walking plan. Address:
519 Fruit St., Mansfield, MA 02048

Thanks.

Marcella

21 Sep 2011, 10:10

Please send me the 12 week walking plan.

Diane Lott

26 Aug 2011, 21:23

Please send me a copy of the 12 week walking
program.
Thanks,
Diane Lott

Peggy Martin

18 Aug 2011, 12:27

I have psoriatic arthritis, but I am assuming this also help me. I have a lot of pain when standing on my knees. I also have pain in my wrists, right middle finger, legs, hips, ankles, shoulders and neck.

I'm sure I also have some osteo arthritis too. Every joint in my body hurts at one time or other and the pain also jumps around to different places at will.

Can anyone comment on this?

Paula Smith

26 Jul 2011, 09:12

Please send me the 12 week walking plan Thank You

Eve

21 Jul 2011, 17:25

I have osteoathritis in my right hip and knee, the more I try to exercise the worse the pain gets until I can't stand let alone walk! Could someone PLEASE tell me why I can't walk from point A to point B without terrible pain. From what I can gather from certain forums, the more you exercise with immflamatory athritis the easier the pain. I use to walk miles and loved it, I only wish I could still do so. Why can some people with osteoathritis walk long distances and others like me can't make it from one room to another???? Any feedback with be very much appreciated, thank you.

Orania Hamilton

28 Jun 2011, 15:08

Is useing a stionary bike for excersize as good as walking??

roxann

18 Jun 2011, 16:47

does 20 minutes 5 days aweek enough to loose weight or 30 minutes?

Marion McClure

15 Jun 2011, 08:51

Unable to download 12-week walking plan. Is there a way to get it? Thanks for your time.

Jenny

14 Jun 2011, 19:26

Exercise really does help with pain. I started a few weeks ago and, yes I do have pain still but I also have more energy. Once I lose the extra weight and take the strain off my bones, I am certain the pain will be much more manageable. The 12-week plan looks really wonderful. I also joined a free online community called Transformation.com which has helped me more than I can say. I am going through a difficult time and the people there are just lovely.

Charles Henry

08 Jun 2011, 09:54

I have Type 2 diabedis and metal in my back, also two hips replaced. Left fema broke with a fall.I need to loose weight and get my sugar down. I'm tired all the time and no energy ...What should I do????????????

sue

06 Jun 2011, 13:17

I would like to recieve the 12 week walking plan. Thanks!

ofijsdf

12 May 2011, 12:39

jello

Kathy

26 Apr 2011, 10:44

Just a quick question. I do not have a treadmill, how do I know how fast I'm going? I tend to throw my back out anytime I try a new program...usually it's not so much a program as me just deciding to walk, and generally too fast and too far to start off with. Your program says to start at 5 minutes at 1 MPH, but what I would like to know is how can I know how fast I'm going? This might sound like a silly question, but it might make all the difference.
Thank you,
Kathy

helen

26 Apr 2011, 09:04

need to lose weight

Tanya Keziah

31 Mar 2011, 12:16

Please send me the 12 week walking plan

Mary Sturgeon

22 Mar 2011, 09:13

I am and older person, I need to start walking again. I have a problem, for what ever reason I seem to trip and fall.

rich diblasi

11 Jan 2011, 18:33

good idea

Valli

18 Dec 2010, 07:54

My goodness, how funny ;-)

I want to let you know that I had no problem at all downloading your plan, I'm happy to do it without a treadmill, and I won't bother printing it out because it's very easy to remember.. Just for a refreshing change for the Arthritis Today web team!

Please don't bother forwarding a copy of it to me, I managed to work it out myself. LOLOLOL!

PS, thanks for the great plan, I'm sure it will help me to motivate myself.

cleoertha hendrix

02 Nov 2010, 11:21

i have arthritis in in hands they get very cold and i had to have one of my fingers taken off the top part of it. please help me help my finger get well

Sharon

16 Sep 2010, 15:34

cannot down load your 12 week plan some thing on your web site is not working.

Linda

21 Aug 2010, 20:28

need the intermediate plan. thank you.

Thomas Fox

13 Jul 2010, 13:27

Just to clear some things up. The author leaves a lot of questions unanswered!

1. Although the author says that walking is free, this appears to be a treadmill program.

2. When it says to add an incline, I'm assuming the author means to add 1 percent each time???

3. The program progresses rather quickly, especially the advanced program. The first week, you're walking for 45 minutes total at 2 MPH. At the 12th week, you're walking for 5 hours at 4 MPH with a 10 percent incline!!! That's some progression. Did anyone successfully try this program?

The Editors

22 Apr 2010, 13:24

To get the 12-Week Walking Plan, just click on the blue link in the story that begins, "Print the Arthritis Today 12-Week Walking Plan..." That will allow you to print out the plan and start walking! Good luck!

The Editors
Arthritis Today

suffer

22 Apr 2010, 12:54

please send me the artical-12 weeks walking program

Joyce Flynn

01 Apr 2010, 11:37

I just downloaded the two page 12-week walking program log sheet. How do you now how many miles per hour you're walking?

Jane rown

27 Mar 2010, 04:19

Can you please send me a 12 week walking plan as soon as possible. Thank you.

Rose

04 Feb 2010, 11:00

plz send me 12 wk walking and also any excesices for bad knees.

Thankyou

Rose

04 Feb 2010, 10:58

Please send me any excersices I can do with bad knees...walking etc???

zahera

20 Jan 2010, 22:25

I am suffering from osteoartharites from
the past two months ,please send me
12 weeks walking plan ,As i am unable to download on my system

thanks

BETTY

14 Jan 2010, 20:59

I HAVE INFLAMETORY ARTHRITIS.
PLEASE SEND ME THE 12 WEEKS-WALKING PLAN

Barbara Walker

14 Jan 2010, 16:08

Please send me this 12 -week walking plan!

Denise

14 Jan 2010, 14:24

Please send me a copy of the 12 Week Walk program. Thank you

ben philips

07 Jan 2010, 10:53

Please send me the 12 week walking plan. Thanks.

Khaleda

25 Dec 2009, 05:54

Would you please send me the 12 weeks walking plan? thanks a lot.

regards,
Khaleda

Lucille M King

02 Dec 2009, 15:14

Please send her the 12 week walking plan. Thank You

dr aslam beg

29 Nov 2009, 07:23

kindly send me free 12 weeks walking plan.thanks..

Lilian Homer

27 Nov 2009, 17:51

Hi all,
It wouldn't let me download it either but when I clicked on "Print the Arthritis Today 12-Week Walking Plan log by clicking here." it opened up and I was able to save it to my desktop and print from there.
Many thanks for the plan I am 44 and have rheumatiod and osteo, lookinhg forward to getting some mobility back - slow and steady.
Cheers :)

sean yoon

21 Oct 2009, 20:13

Please send me ths Arthritis Today's 12-Week Walking Plan. Thanks. and have a good day

Kim Kinzler

21 Oct 2009, 18:54

Please send me ths Arthritis Today's 12-Week Walking Plan.

sanjiv

12 Oct 2009, 02:00

kindly send me 12 week walking plan

G.Clinton

02 Oct 2009, 13:34

Please send me your free 12 week walking plan. I have arthris in my hip/back and a little in my legs.

Thanks;

Jacquie Rasberry

09 Sep 2009, 21:14

Please send me your 12 week walking plan.

Sylvia Snyder

31 Aug 2009, 22:53

Please send me the 12 week walking plan. I've been walking regularly for about 2 months, and my knee is hurting more and more. Maybe I am doing something wrong.
I'd like to find out about your walking plan.

afr

16 Aug 2009, 13:30

Plese send me the 12 week walking plan.

Elizabeth Barry

13 Aug 2009, 19:07

Please send me the Arthritis Today's Walking Plan.
Thank-you

Karen Comeiro

13 Aug 2009, 09:22

I have severe RA throughout my body and I do try and exercise. I would appreciate if you could send me the 12-Week Walking Plan for I was unable to download it. Appreciated.

Badri

13 Aug 2009, 02:47

sir,
please mail me informayion about primary stage of airthritus in foot.

thanks

iws

28 Jul 2009, 13:26

Please take Ms. Hill's personal information down. This is a public site and she is putting herself at risk.

H. Bodell

21 Jul 2009, 21:16

Please send me the arthritis today 12-week walking plan.

Diane Wellsby

15 Jul 2009, 09:39

Please send me the Arthritis 12 week walking plan. Have repeatedly attempted to to download/print and am unable to do so. I really need this and want to start ASAP. Many thanks.

yvonne

25 Jun 2009, 19:52

please send me the 12 week walk plan i have 3 types of arthritis and desparatly need to do some type of exercise yhank u

Renay Houle

31 May 2009, 09:43

Please send me ths Arthritis Today's 12-Week Walking plan
thanks

shugi

30 May 2009, 03:48

Please send me the Arthritus 12-wk walking plan.i cant download it and i do need to loose weight.

thx

Donna Marie Rava

12 May 2009, 17:27

I tried to download your 12 week walking plan and it wouldn't alow me. So could you please email me the walking plan. I am very much overweight and used to do volksport walks about 10-15 years earlier but have gotten real lazy since retirement.

I look forward to hearing from you.

Thanks,

Donna Marie

tannu

01 May 2009, 04:24

Hi!I do not hav arthritis,but since m overweight,my doc has cautioned that I can get arthritis.I do not have a printer,so plz e-mail me the 12 week plan for beginners n the one for intermediate group as well,since my cousin is obese,but walks quite often,so I'd lyk to recommend it to her,thanx!

Harriet H. Hill

27 Apr 2009, 22:48

I'm a graduate student at Webster University majoring in gerontology. I have to make a presentation in my gerontology class on arthritis and osteoporosis. I would like to include aspects of the 12 week walking plan to the class. I would appreciate any information that I can download and give to my classmates.
Thank You
Harriet Hill
13008 Comanche Rd. N.E.
Albuquerque, NM 87111

Eileen Conrod

30 Mar 2009, 12:28

I just printed off the 12 week walking plan.

when the walking gets better thats when i will start.I have RA and need to lose weight
as well. when weight loss happens then the walking will be easier and there will not be as much stress on my joints.Which also means
inflamation will lessen as well and that will
make me happy. All I need is the will power to do it.
Thank you

for making the plan available to me

Eileen Conrod

dandra wedge

25 Mar 2009, 09:25

Please send me the Arthritus 12-wk walking plan. I walk occasionally with my dog,so I think I need the intermediate plan.
Thanks

Arthritis Today web team

18 Mar 2009, 12:08

Dorothy Zaragosa

18 Mar 2009, 12:04

Please send me the Arthritis Today's 12-week walking plan. Thanks :)

Najuwa

18 Mar 2009, 08:46

forward 12 week walking plan

Kathy Rodgers

17 Mar 2009, 13:34

Really excited to get some support to begin a walking program.Please send me the 12 week 'Getting Started" walking plan.
Thanks,
Kathy

maureen belfiore

15 Mar 2009, 20:49

please send me the arthritis today 12-week walking plan.

Wendy West

15 Mar 2009, 19:01

Please send me the 12 week walking plan. Thanks.

Les Ambler

15 Mar 2009, 02:44

Hi. I have Lupus and really need to get my joints mobilised, geet fitter and loose some weight. Please forward your 12.Week Walking Plan. Thanks!

Ruth Ann Norman

14 Mar 2009, 14:27

Please send me ths Arthritis Today's 12-Week Walking Plan.

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Arthritis Today’s 12-Week Walking Plan

Walk to lose weight, feel great and ease joint pain in just 12 weeks!

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