Get Out and Get Walking
- Start slowly and at a comfortable pace.
- Walk with good posture i.e. keep your head up your shoulder blades together and pretend to slide them into your back pocket
- Swing your arms at a 90’ angle and DO NOT put weights in your hands because it only puts more pressure on your shoulder joints, especially if you have poor posture.
- Stretch at 5 minutes after the start of your walk and also at the end of your walk:
Walk at a slow pace for 5 minutes. Stop and stretch your calves, hamstring and quadriceps groups of muscles. Hold each stretch for 7-10 seconds at the start of your walking program and then increase each week by 5 seconds of stretching time before and after each walk. At the end of each walk take 10-15 minutes of post walking stretching to re stretch the legs and stretch the arms and gluts.
10 week walking program
*All walks start with a 5 minute warm up walk and stretch*
Week 1. Walk 10-15 minutes
Week 2. Walk 15-20 minutes
Week 3 Walk 20-25 minutes
Week 4 Walk 25-30 minutes
Week 5 Walk 30-35 minutes
Week 6 Walk 35-40 minutes
Week 7 Walk 40-45 minutes
Week 8 Walk 45-50 minutes
Week 9 Walk 50-55 minutes
Week 10 Walk 55-60 minutes
Remember all exercise and stretching should be comfortable and within your OWN limits.