Skip to content
  • About
  • Contact
  • Privacy Policy
  • Terms of Use
  • X (formerly Twitter)

Healthy Weight Grampian

Information aimed at helping Grampian citizens achieve and maintain a healthier lifestyle and weight

  • About
    • Contact
      • Get in touch with us
      • Healthy Weight Grampian Feedback Form
      • QR Code
    • Homepage
  • Accessible Information
  • Activity
    • Chair Based Exercise
    • Physical Activity Services
      • Useful Physical Activity Websites
        • GCRA Class List for Aberdeen City and Aberdeenshire
    • Recommended Physical Activity Levels
      • Physical Activity for Adults and Older Adults
      • Physical Activity for Disabled Adults
    • Sit Less
    • Walking
      • 4-Week Walking Plan
        • 4-Week Walking Planner
        • Setting Your Steps Goal
        • Step Count Record Sheet
      • Fitness Trackers
      • Walking Websites
  • Children
    • Child Healthy Weight
      • Child Healthy Weight Service
      • Children and Healthy Eating
      • Children and Physical Activity/ Active Play
      • Cooking
      • Measuring Your Child
      • Sleep
      • Useful Resources
    • Henry Aberdeenshire
  • For Health Professionals
    • Child Healthy Weight (CHW) Resources
    • Flexible Toolkit
      • About Healthy Weight
        • Towards a Healthier Weight: Getting Started
      • Alcohol
      • Beans, pulses, fish, eggs, meat and other proteins
        • Beans, pulses, fish, eggs, meat and other proteins
      • Dairy and Alternatives
      • Eating Behaviour
      • Eating Out
      • Fatty, Sugary and Salty Foods
      • Fibre
      • Flexible Toolkit Feedback Form
      • Fluids
        • Energy in Drinks
      • Fruit and Vegetables
      • Healthy Eating
      • Healthy Eating on a Budget
      • Label Reading
      • Maintaining Weight Loss
        • Keeping on Track
      • Making Changes
      • Meal and Shopping Planning
      • Oils and Spreads
      • Portions and Proportions
      • Potatoes, bread, rice, pasta and other starchy carbohydrates
      • Sit Less, Move More
      • Small Changes Can Make a Big Difference
        • Small Changes Can Make a Big Difference
      • Snacking
      • Toolkit Essentials
        • BMI Chart
        • Calculate BMI
    • Funding Opportunities
    • Health Information Resources Service
    • National Guidelines and Documents
    • Training & Learning
  • Healthy Eating and Drinking
    • Alcohol
      • What is a Unit of Alcohol?
      • What is a Unit of Alcohol? – Government Recommendations
    • Community Food Initiatives North East
    • Fluids
      • Watch what you drink
    • Planning and Preparing Meals
      • Planning Meals
        • Recipes and Cooking
      • Weekly Meal and Shopping Planner
    • Portion Sizes
      • Calorie Counting and Portion Sizes
      • Watch Your Portions!
    • Reading Labels
    • Top Tips
    • What is Healthy Eating?
      • Eatwell Guide (printable)
      • Salt…. are you eating too much?
  • Making Changes
    • Keeping a Food, Drink and Activity Diary
      • Food Drink and Activity Diary
        • Using a Food, Drink and Activity Diary
          • SF+QL: Using a Food, Drink and Activity Diary
    • Making Changes by Planning Goals
      • Goal Planner – FS TO CHECK
      • Planning Clear Goals
      • SF+QL: Goal Setting
  • NHS Services
    • ALISS – A Local Information Service for Scotland
    • Bariatric (Weight Loss) Surgery
      • Patient Information Leaflets
    • Community Dietetic Weight Management Service
      • Community Dietetic Service
        • Local Food Access Support
    • healthpoint
    • Healthy Helpings
      • Healthy Helpings Timetable – Moray
      • Healthy Helpings- Weight Check Sessions
      • Online Healthy Helpings
        • Diabetes Session
        • Session 1: Welcome!
        • Session 10
        • Session 11
        • Session 12
        • Session 2
        • Session 3
        • Session 4
        • Session 5
        • Session 6
        • Session 7
        • Session 8
        • Session 9
      • Summary of the Main Topics Covered in Each Session
      • Healthy Helpings Online – Feedback form
    • National Reporting
      • Privacy Notice (National Weight Management Services Reporting Project)
    • NHS On-line Weight Loss Guide
    • Scotland’s Service Directory
    • Weight Management Support – Information for Patients
  • Other Services and Support
    • Nutrition and Health Information
    • Work and Volunteering
  • Pregnancy
    • Activity During and After Pregnancy
      • Physical Activity for Pregnant Women
      • Physical Activity for Women After Childbirth: birth to 12 months
        • Exercise Ideas For New Mums
        • Local Opportunities
      • When Can I Start Exercising After Birth?
    • Healthy Eating During Pregnancy
  • Psychological Support
    • Living With Obesity
      • Benefits of Weight Loss
      • Emotions and Obesity
      • Sleep and Weight
      • The Impact of Obesity on Our Health
      • Weight Stigma
      • What Causes Obesity?
      • What is Obesity?
    • Mental Health Help and Information
      • Alcohol / Additction
      • Anger
      • Anxiety
      • APPS
      • Assertiveness
      • Depression and Low Mood
      • Domestic Abuse Services
      • Exercise and Mental Health
      • General Mental Health
      • Mindfulness
      • Post Traumatic Stress Disorder (PTSD)
      • Relationship Difficulties
      • Sleep
      • Stress
    • Our Relationship With Food
      • Cravings
      • Mindful Eating
        • Mindful Eating – Short Film
        • Steps to Mindful Eating
      • Mindfulness
        • Mindfulness Practice
        • Mindfulness and Breathing Exercises
      • Our Complex Relationship With Food
      • Reasons Why We Eat
      • The Hunger Scale
      • What is Emotional Eating?
        • SF+QL: Emotional Eating
    • Self Kindness + Stress
      • Our Own Critic
      • Speak to Ourselves as we Would a Friend
      • Stress
        • Looking After Your Stress Levels
        • Some Strategies for Managing Stress
        • What is Stress?
  • Specific Groups and Medical Conditions
    • PCOS (Polycystic Ovary Syndrome)
  • Which Way to a Healthier Weight?
    • Other Dietary Approaches
      • Local Slimming Groups
    • Top Tips to Help Manage Your Weight
    • Your Weight
      • Body Mass Index (BMI) and Waist Size
        • Change kg’s into stones and pounds
      • Rate of weight loss
        • 5% weight loss calculator – stones and pounds
      • Setting a Weight Loss Target
        • 10% Weight Loss Calculator – kgs
        • 10% weight loss calculator – stones and pounds
        • 15% Weight Loss Calculator (Kgs)
        • 15% Weight Loss Calculator (Stones and Pounds)
        • 5% weight loss calculator – kgs
      • SF+QL: Assessing Your Weight
site mode button

4-Week Walking Planner

The 4 Week Walking Planner can be downloaded here

Attachments

  • doc HWG. 4-week Walking Planner. February 2019.
    File size: 68 KB Downloads: 1351
| Theme: News Portal by Mystery Themes.
  • About
  • Contact
  • Privacy Policy
  • Terms of Use
  • X (formerly Twitter)