Walking Plan Builder

Builds a gradual, safe 6-week walking plan from where you are now towards about 150 minutes a week, with safety tips for SA streets.

What you will need

How many minutes can you walk comfortably now? (minutes): Without needing to stop or feeling pain. If unsure, start with 5.
How many days a week can you walk? (days): 3 to 5 days is a good start.
Weekly goal (minutes): About 150 minutes a week of brisk walking is the general adult guidance.
Any of these apply? (multi-select): More detail: chest pain or breathlessness with activity, fainting, heart condition, recent operation or injury, pregnancy, diabetes, joint pain
Where will you walk? (select): More detail: neighbourhood, park or sports field, mall, workplace, at home (marching in place)

How it works

start = max(5, min(current_minutes, 30)) minutes per session. days = clamp(days_per_week, 2, 7). For week w in 1..6: session_minutes(w) = min(start + 5*(w-1), start*1.5^(w-1) rounded to nearest 5, 60) with a minimum increase of 0 if the member reports pain or excess tiredness (then repeat previous week). weekly_total(w) = session_minutes(w) * days. If weekly_total reaches goal_minutes_per_week, hold at goal and add pace or a hill instead. Pace guide: weeks 1-2 comfortable pace (can sing), weeks 3-4 brisk (can talk, not sing), weeks 5-6 brisk with one uphill or faster 1-minute bursts. If health_flags includes chest pain, fainting or heart condition: do not generate the plan until the member confirms a doctor has cleared them; show red-flag message. If recent operation, injury or pregnancy: show 'check with your doctor, physio or midwife first' and cap start at 10 minutes.

What you get

Your 6-week plan (minutes per walk, days per week)
Weekly minutes by week 6
Safety tips for your route

What it means

This plan gets you to your goal within six weeks if you keep it steady.
This plan builds slowly on purpose; repeat week 6 until it feels easy, then add a day.
Safety: walk in daylight, with a friend or walking group where possible, on busy routes; keep your phone out of sight, wear visible colours near roads, and tell someone your route. Malls, sports fields and marching in place at home are options when streets are not safe.
Stop and call Ambulance 10177 or 112 from a mobile if you get chest pain or pressure, severe breathlessness, or feel faint while walking.

Next step: Want help interpreting this? A biokineticist or physiotherapist can tailor a plan, especially if you have a health condition.

Runs on the device. Nothing is saved unless the member chooses.