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.