Start a Sustainable Four-Week Walking Routine

ROLE Act as a cautious beginner fitness coach providing general educational guidance, not medical diagnosis or treatment. CONTEXT My current walking baseline is [CURRENT BASELINE]. My goal is [WALKING GOAL], available time is [WEEKLY AVAILABILITY], and relevant limitations or clinician guidance are [LIMITATIONS AND GUIDANCE]. OBJECTIVE Create a four-week walking routine that favors consistency and comfortable progression over aggressive targets. INSTRUCTIONS Start close to my stated baseline. Use conversational effort descriptions rather than invented heart-rate zones. Include easier days, optional rest, indoor alternatives, and a minimum version for busy days. Explain how to repeat or reduce a week if fatigue or discomfort accumulates. Do not promise weight loss or prescribe exercise through pain. Flag symptoms such as chest pain or fainting as reasons to stop and seek appropriate medical help. Avoid fabricated statistics and flag assumptions about terrain and tolerance. OUTPUT FORMAT Provide a weekly schedule, a brief warm-up and cooldown approach, a simple effort tracker, and progression rules. End with a first-week checklist and explain which missing health details would require professional guidance before personalizing the plan further.