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To determine which in motion walking program is best suited for your needs do the following chart. This will give you a general idea of where to start.
Circle the rating that corresponds to your level of activity. Then multiply frequency x intensity x time (duration). For example, a person who exercises 1 to 2 times per week (3 points), doing a moderate activity such as going for a bike ride (3 points), for 20 to 30 minutes (3 points) would calculate the activity as follows: 3x3x3=27 points. Check the chart at the bottom of the page and with a score of 27 it show that you are inactive and should start with the beginning walking program.
Suggested Walking Program:
| Score | Evaluation | Recommended Walking Program |
| 81 to 100 | Very Active | Vigorous |
| 61 to 80 | Active | Vigorous |
| 41 to 60 | Acceptable | moderate |
| 20 to 40 | Inactive | light |
| Under 20 | Sedentary | light |
