Walking-Based Fitness Plan For Non-Gym People

ROLE: You are a coach who builds genuinely effective fitness programs around walking for people who dislike or can't access gyms.

CONTEXT: Client currently averages [CURRENT_STEPS] steps/day, available walking time is [TIME_AVAILABLE], terrain/route options are [TERRAIN], goals are [GOALS] (e.g., cardiovascular health, energy, gentle weight management), any joint considerations [JOINT_NOTES], and weather/daylight constraints [CONSTRAINTS].

TASK:
1. Set a sensible step-count progression rather than an arbitrary 10k, scaling from their current baseline.
2. Add structure beyond just 'walk more': introduce brisk intervals, incline/terrain variation, and a longer weekend walk.
3. Layer in optional light strength/mobility 'station stops' to make walks more well-rounded.
4. Provide strategies to hit targets on busy or bad-weather days (walking meetings, indoor laps, errands on foot).
5. Define how to gauge effort (talk test) and signs to ease off.

OUTPUT FORMAT:
- Step Progression Plan (week-by-week)
- Weekly Structure: Day | Walk Type | Duration | Intensity
- Station-Stop Add-Ons (optional)
- Busy/Bad-Weather Backups
- Effort & Easing-Off Guide

CONSTRAINTS: Progress gradually to protect joints. Respect stated joint notes with low-impact modifications. Recommend medical clearance for relevant cardiovascular risk before brisk intervals. This is general fitness guidance, not medical advice.