GEAR TO GET
YOU THEREFITBIT FLEX 2
The average Australian
takes about 7400 steps
per day (Australian
Bureau of Statistics,
2013), but studies
show that at least
10,000 are required for
good health. You’ll have
to walk an additional
30 minutes a day to
clock those much-
needed steps.
Need some extra
motivation to help
you reach that target?
The Fitbit Flex 2 (Fitbit
Australia; $149.95) will
remind you to stay
active all day long, while
tracking your steps and
other activities (such as
distance travelled and
kilojoules burned).
If you haven’t hit your
daily target of 10,000
steps per day by week
eight of your exercise
plan, tack on a nightly
stroll and invite the
family to come along
as part of a daily
activity together.WEEK X / WEEK WALKING WORKOUT13 EASY 10 mins (about 1200-1500 steps)23
EASY 7 mins BRISK 5 mins
TOTAL 12 mins (about 1600-1700 steps)33
EASY 12-15 mins
(about 1500-2000 steps)43
EASY 10 mins BRISK 6 mins
TOTAL 16 mins (about 2100-2500 steps)54 EASY 8 mins BRISK 10 mins
TOTAL 18 mins (about 2500-2800 steps)65 EASY 20-25 mins (about 2600-3000 steps)76 BRISK 15-20 mins (about 2300-3000 steps)87 EASY 25-30 mins (about 3000-4000 steps)Goal: Walk 30 minutes every day
This plan eases you into exercise, so in a matter of weeks
you’ll be getting the recommended amount necessary for
good health – and you’ll start noticing changes in your body,
such as a slimmer waist and firmer legs. Focus on two walking
speeds: easy (a leisurely and comfortable pace) and brisk
(should make you start to sweat and breathe harder).This plan is perfect for
Susan Furey-Soper, 46. In the
past 20 years, she has earned a
graduate degree, moved cross-
country (and back) and given
birth to three boys. “I used
to run every day, but thecraziness of life has prevented
me from maintaining a regular
routine,” says the stay-at-
home mum. “Now my kids
are in school, I’ve finally
regained my sanity and want
to start working out again.”PLAN
New to Exercise