Back To Walking
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This document outlines a 48-day back to walking program with rest days interspersed throughout. It begins with 15 minute slow walks in even terrain and gradually increases the duration and difficulty of the walks over time up to brisk 55-60 minute walks in uneven terrain. Rest days are included every other day to allow recovery. The program cautions not advancing until previous levels can be completed pain-free.
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- 1. FRONTIER THERAPY SERVICES Back to walking program 2005 Day 1 Slow walk in even terrain. 15 min. Day 2 Rest Day 3 Slow walk in even terrain 20 min. Day 4 Rest Day 5 Slow walk in even terrain 25 min. Day 6 Rest Day 7 Slow walk in even terrain 15 min. Day 8 Rest Day 9 Slow walk in even terrain 20 min. Day 10 Rest Day 11 Slow walk in even terrain 25 min Day 12 Rest Day 13 Slow walk in even terrain 30 min. Day 14 Rest Day 15 Slow walk in varied terrain 20 min. Day 16 Rest Day 17 Slow walk in even terrain 25 min. Day 18 Rest Day 19 Slow walk in even terrain 30 min. Day 20 Rest Day 21 Slow walk in varied terrain 35 min. Day 22 Rest Day 23 Brisk walk in even terrain 25 min. Day 24 Rest Day 25 Slow walk in varied terrain 30 min. Day 26 Rest Day 27 Slow walk in even terrain 35 min. Day 28 Rest Day 29 Brisk walk in even terrain 40 min Day 30 Rest Day 31 Slow walk in varied terrain 30 min Day 32 Rest Day 33 Slow walk in even terrain 35 min. Day 34 Rest Day 35 Brisk walk in varied terrain 40 min. Day 36 Rest Day 37 Slow walk in even terrain 45 min Day 38 Rest Day 39 Brisk walk in uneven terrain 35 min. Day 40 Rest Day 41 Slow walk in even terrain 40min Day 42 Rest Day 43 Brisk walk in even terrain 45 min. Day 44 Rest Day 45 Brisk walk in uneven terrain 50 min. Day 46 Rest Day 47 Slow walk in even terrain 40 min. Day 48 Rest Day 49 Slow walk in even terrain 45 min. . Day 60 Rest Day 61 Brisk walk in even terrain 50 min. Day 62 Rest Day 63 Brisk walk in uneven terrain 55-60 min Day 64 Rest Day 65 Slow walk in even terrain 45 min. Day 66 Rest Remember:Do not advance your program before you can do previous level pain free! .