About P.A.D.: Walking and P.A.D.: Get Started
Get Started:
How do I start a walking program?
The best way to start is with a special supervised walking program designed for people with P.A.D. In this type of program, you will work closely with health professionals who know about P.A.D. and who will design a treadmill or track walking program for you. Your health care provider can help you find a structured P.A.D. walking program at a local hospital or a cardiac rehabilitation or clinical exercise center.
If you cannot go to a supervised P.A.D. walking program, you can start walking on your own using the program guidelines below. You can walk on a treadmill at home or at a gym. You can also walk in a mall or a safe place outdoors. Before you start, talk with your health care provider to set up a program that is right for you.
What do I need to know before I get started?
Whether you go to a special supervised P.A.D. walking program or do it on your own, keep these points in mind.
- Make time in your schedule to walk at least 3 to 5 times per week.
- Set your first goal to build up to 35 minutes of total walking time, not counting the time you take to rest when you start feeling pain in your legs.
- Build up slowly to the final goal of 50 minutes of total walking time. This can take a few months.
- As you improve and feel less pain, try to add 5 minutes of walking each week. Most people start to see real changes in two to three months, but it could take longer.
- Stick with your program to maintain the improvements you make in walking longer and farther with less pain.
- Try not to take off more than two days between sessions so that you keep your muscles working.
- Take your time. Although it may hurt at first, over time you will be able to walk longer with less pain.
