Most physicians recommend annual physical examinations for persons over 40 or 45 years of age. Also, if you have high blood pressure or other cardiovascular problems, you should consult your physician before beginning any kind of exercise program.


Warmup and Conditioning Exercises

Walking is good exercise for the legs, heart, and lungs, but it is not a complete exercise program. Persons who limit themselves to walking tend to become stiff and inflexible, with short, tight muscles in the back and backs of the legs. They also may lack muscle tone and strength in the trunk and upper body. These conditions can lead to poor posture and chronic lower-back pain, a problem that partially cripples or disables thousands of middle-aged and older Americans.

The exercises that follow are designed to increase flexibility and strength and to serve as a "warmup" for walking. Always do the exercises before walking.

Stretcher. Stand facing wall arms' length away. Lean forward and place palms of hands flat against wall, slightly below shoulder height. Keep back straight, heels firmly on floor, and slowly bend elbows until forehead touches wall. Tuck hips toward wall and hold position for 20 seconds. Repeat exercise with knees slightly flexed.

Reach and Bend. Stand erect with feet shoulder width apart and arms extended over head. Reach as high as possible while keeping heels on floor and hold for 10 counts. Flex knees slightly and bend slowly at waist, touching floor between feet with fingers. Hold for 10 counts. (If you can't touch the floor, try to touch the tops of your shoes.) Repeat entire sequence 2 to 5 times.

Knee Pull. Lie flat on back with legs extended and arms at sides. Lock arms around legs just below knees and pull knees to chest, raising buttocks slightly off floor. Hold for 10 to 15 counts. (If you have knee problems, you may find it easier to lock arms behind knees.) Repeat exercise 3 to 5 times.

Situp. Several versions of the situp are listed in reverse order of difficulty (easiest one listed first, most difficult one last). Start with the situp that you can do three times without undue strain. When you are able to do 10 repetitions of the exercise without great difficulty, move on to a more difficult version.

1. Lie flat on back with arms at sides, palms down, and knees slightly bent. Curl head forward until you can see past feet, hold for three counts, then lower to start position. Repeat exercise 3 to 10 times.
    

2. Lie flat on back with arms at sides, palms down, and knees slightly bent. Roll forward until upper body is at 45-degree angle to floor, then return to starting position. Repeat exercise 3 to 10 times.

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