Walking, Mobility, and Low-Impact Fitness
Pair your walks with bodyweight and light resistance moves, with each routine, tracker and checklist ready to adapt.
Adding strength to a walking habit can feel like a leap into gym territory. If you coach or write about this, you need a gentle, structured bridge you can explain in a session. This deck builds that bridge with short routines and a clear four-week order.
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This is a ready-to-use, editable PowerPoint deck of about 51 slides on adding strength work to walking. It includes a 10-minute routine, a 20-minute walking workout, fartlek and power walking, resistance tools, a 4-week challenge and trackers. It suits walkers, trainers and coaches. It is educational, not medical advice.
Early chapters describe walking as a full-body movement and show how inclines change the effort. Chapter 2 explains why strength matters to walkers, then gives a 10-Minute Strength Routine for Walkers with exercise spotlights on glute bridges, calf raises and bodyweight squats.
Chapter 3 is a 20-Minute Walking Workout with a 3-minute warm-up, 14 minutes of strength intervals (lunges and planks among them) and a 3-minute cool-down. Chapter 4 adds options: a 30-Minute Fartlek Walking Workout, power walking, and resistance tools such as a weighted vest, dumbbells, ankle weights and bands, with band rows and band squats in the spotlight.
Chapter 5 is a 4-Week Walking and Strength Challenge, with one slide per week: build the habit, increase intensity, add resistance, then consolidate and progress. Chapter 6 supplies the trackers, including a daily walking tracker, a weekly strength checklist and a mobility checklist, and chapter 7 shows three vignettes.
Tap a slide to enlarge it.
Run the 4-week challenge as a month-long theme, using each weekly slide as the session plan.
Use the exercise spotlights as demonstration slides and adapt reps and sets to each client.
Start with the 10-minute routine twice a week and add the 20-minute workout when it feels comfortable.
Download the deck, open it in PowerPoint, Keynote or Google Slides, and start with the 10-minute routine on slide 8. Then plan your first week on slide 30.
Instant download, no password. One-time payment.
Instant download. Single-user licence.
For your own use: present it, adapt it for your own sessions. Please do not resell or redistribute the file.
Educational content, not medical advice. Please check with a doctor before starting a new exercise routine.
Yes. It is a standard .pptx file with editable text, shapes and tables, so you can change wording, colours and order and add your own examples. It opens in PowerPoint and Keynote, and you can upload it to Google Drive to open in Google Slides. Layouts can shift slightly if a font is missing, so check the slides before presenting.
This deck is part of Walking, Mobility, and Low-Impact Fitness, ten decks sold singly for INR 99 (USD 1.49) or together for INR 599 (USD 7.99). The others are: 30-Day Walking Challenge Design; Habit Loops for Daily Movement; Joint-Friendly Home Routines; Mobility Snacks for Office Workers; Posture and Movement Breaks; Recovery and Stretch Plans; Step Goals That Matter; Tracking Progress Without Perfection; Walking Programs for Beginners.
Both. The spotlight and workout slides work for demonstration, and the 4-week plan works as a self-guided programme.
No for most of the deck, since the main routines use bodyweight only. Chapter 4 adds optional tools such as bands, dumbbells, ankle weights and a weighted vest.
Not necessarily. Moves such as lunges, planks and resistance work are not right for every body. The deck is educational, so check with a doctor or qualified trainer first and scale each move.
₹99 including 18% GST for buyers in India, or $1.49 for buyers outside India. One-time payment, no subscription, with an automatic invoice.
Instantly. Your download page opens the moment payment succeeds, and a permanent link is emailed to you. No account or password is needed.
Yes. It is standard PowerPoint (.pptx), so you can change text, add your logo and remove slides. It opens in PowerPoint, Keynote and Google Slides.
Because it is a digital download, files are not refundable once downloaded. We always refund a duplicate charge or a failed delivery, and if a file is corrupted and we cannot fix it within 3 working days. Full terms: bodhih.org/refunds.
Measure the skill with an assessment.
Turn what you take from this deck into an individual development plan (IDP) on Jobulary, with one movement habit, a start date and a review date.
Bodhih Training delivers live corporate programmes on workplace wellbeing, healthy habits and energy management.
A complete workshop on the topic.
A complete workshop on the topic.
