Week 1: 5 min a day

Just get on. Slowest comfortable pace.

5 of 30 minutes

The only goal this week is to get on. Pick the slowest speed that feels comfortable and walk for five minutes, most days. Don't worry about calories, distance or how you look. You're building the habit of showing up, and the habit is the hard part.

This week#

Treadmill cleared and plugged in
Shoes parked next to it
5 minutes, 4–5 days this week

Not ready to move on? Repeat this week. There's no deadline.

Last reviewed October 30, 2026 · Sources · General information, not medical advice.