Our expert says:
For ideal mass, the range is anything between 52kg and 65kg. That's a wide range because we're different, there's no single value to aim for.
For a programme, difficult to say what you should do because I know nothing about your current fitness level.
Here is a programme that you can try - it's an 11 week programme, but what you can try is to jump to week 5, then do week 7, then week 9 and then week 11 and that will bring you to the walk in one month, hopefully ready for 10km.
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal
advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.