• If you plan on mixing and matching intensities, here's a suggestion: Lifestyle Walk 1 time a week; Fitness Walk 1-2 time a week; High-Energy Walk 1 time a week; and Walk/Run 1 time a week. As you become accustomed to Level 3 and 4 walks, you may include more of those walks and fewer of the Level 1 and 2 walks.
• Time: For many of us, this is the most challenging component of any workout program. Where do you find 30-60 minutes, 3-5 days a week? Try mixing up your time intervals. On your high-intensity days do 20-35 minutes; on low-intensity days do 45-60 minutes. Or "accumulate" walks throughout the day. Doing three 10-minute walks gives you nearly the same health benefits and calorie burn as doing one 30-minute walk.

Try to vary every aspect of F.I.T. On great weeks you may walk five days with high intensity and long duration. On bad weeks you may walk three days, with low intensity and short duration. The best tip we can give you is to find what works for you and stick with it.

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