|Starting an exercise program|
Starting an Exercise Program
Day 1: Timed walk with watch. Walk until you have to stop for any reason (fatigue, short of breath, pain, boredom). Record the time
Day 2: Rest.
Day 3: Walk half the time of day 1
Day 4: Walk half the time of day 1
Day 5: Rest
Day 6: Walk same time as day 3 plus 2-5 minutes
Day 7: and beyond add 2-5 minutes every third day of exercise taking no more than 2 days off per week.
When you are walking 30-45 minutes per day five or more days per week you now have a regular exercise program.
Ok to substitute biking (outdoors or stationary) elliptical trainer, swimming so long as you time your sessions and start slowly and steadily increase your times.