Starting an Exercise Program


Day 1:  Timed walk with a 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 two 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.

It's okay to substitute biking (outdoors or stationary), elliptical trainer or swimming so long as you time your sessions, start slowly and steadily increase your times.