-
Lie flat
on back with arms at sides, palms down, and knees
slightly bent. Roll forward to sitting position,
then return to starting position. Repeat exercise 3
to 10 times.
-
Lie flat
on back with arms crossed on chest and knees
slightly bent. Roll forward to sitting position then
return to starting position. Repeat exercise 3 to 10
times.
-
Lie flat
on back with hands laced in back of head and knees
slightly bent. Roll forward to sitting position,
then return to starting position. Repeat exercise 3
to 15 times.
How Far?...How Fast?...How Soon?
Now that you have decided to begin walking for exercise, you
may be shocked at how poor your condition is. If at first
you have difficulty in meeting the standards suggested here,
don't be discouraged. You can systematically build your
stamina and strength back to acceptable levels. Patience is
the key to success. Some experts say that it takes a month
of reconditioning to make up for each year of physical
inactivity.
No one can tell you exactly how far or how fast to walk at
the start, but you can determine the proper pace and
distance by experimenting. We recommend that you begin by
walking for 20 minutes at least four or five times a week at
a pace that feels comfortable to you. If that proves to be
too tiring, or too easy, reduce or lengthen your time
accordingly.
Some very old people and some people who are ill begin by
walking for one or two minutes, resting a minute, and
repeating this cycle until they begin to be fatigued. Where
you have to start isn't important; it's where you're going
that counts.
As your condition improves, you should gradually increase
your time and pace. After you have been walking for 20
minutes several days a week for one month, start walking 30
minutes per outing. Eventually your goal should be to get to
the place where you can comfortably walk three miles in 45
minutes, but there is no hurry about getting there.
The speed at which you walk is less important that the time
you devote to it, although we recommend that you walk as
briskly as your condition permits. It takes about 20 minutes
for your body to begin realizing the "training effects" of
sustained exercise.
The "talk test" can help you find the right pace. You should
be able to carry on a conversation while walking. If you're
too breathless to talk, you're going too fast.
The more often you walk, the faster you will improve. Three
workouts a week are considered to be a "maintenance level"
of exercise. More frequent workouts are required for swift
improvement.
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