Woman’s-Work Walking Exercise
In the midst of your hectic schedule it is difficult to get any time to exercise. Here are some tips for making it part of your routine. This is a walking program that will help you ease back into physical activity if it's been a while. Get walking and Get moving! Always consult with a physician before starting any exercise program. Warm up by walking at a slow pace for a few minutes. Warm up does not count as part of the workout. Pay attention to form. The heel strikes the ground first, then the foot rolls forward and pushes off on the toe. Feet should follow each other in a straight line. Be sure to take your pulse at least once during your walk. Cool down after your walk by walking slowly
for a few minutes, then stretching slowly, holding each stretch for at least 30 seconds.
Week 1 :
Walk 10 continuous minutes every other day (treadmill or outside). If you miss a day, walk the next day instead.
Week 2 :
Walk 15 continuous minutes every other day. Walk as briskly as you can.
Week 3 :
Walk 22 minutes every other day. Keep a brisk pace.
Week 4 :
Walk 33 minutes every other day. Continue a brisk pace.
Week 5 :
Walk for 45 minutes every other day.
Week 6 :
Walk briskly for 45 minutes every other day. Try to increase your pace, but keep the pace even. If you can't keep up the pace you set at the beginning of your walk, slow down, but don't stop. Keep moving for the entire 45 minutes.
Week 7 :
Walk briskly for 1 hour every other day. To keep up the challenge, measure the distance you cover.
Week 8 :
Walk very briskly for 1 hour every other day. Repeat this schedule for upcoming weeks. "Very brisk" means that you should feel as if you are pushing yourself a bit. You should be breathing hard but still able to carry on a conversation with someone
