Warehouse Point

Hello, Mary! Based on the information you provided, I recommend the following exercise program for you. Good luck.

Your Program
First, I would like to see you set aside four 30-minute time blocks per week that you can devote to exercise. Try to perform your exercise sessions at the same time each day to help you establish a set routine.

Cardiovascular Exercise:
Recommended activity — continuous walking, up to 30 minutes in duration.
Walk four times per week, every other day (i.e., Mon/Wed/Fri/Sun).
Try to walk at a comfortable yet challenging pace. It should not be too easy. The intensity level of your walking should be such that you can carry on a conversation, but your respiration and heart rate are elevated.
Your target heart rate zone is 120-150 beats per minute. For optimum results, try to get your heart rate up within this range. (It might be helpful to see my article on walking also.)
Later on, I will recommend other activities for you. But for now, steady-paced walking is ight for you. Let’s not do the aerobic dance videos yet.

Flexibility Exercise:
After each and every walking session, perform the following five stretches.
These stretches are very important for enhanced mobility.
Do not bounce when you stretch. Instead, hold each stretch for 10 to 30 seconds to the point of mild discomfort or where you “feel” the stretch. The muscles should be stretched so that the pull is felt in the center of the muscle, not at the joints. Take it slow, relaxing and exhaling as you go into a stretch, then breathing normally.

Low Back
Place hands behind thighs
Pull knees to chest
Press low back into floor
Hamstrings
Keep knees straight
Press chest to thigh
Focus eyes on feet
Groin
Keep low back flat
Focus eyes on feet
Press knees toward floor
Calves
Keep low back flat
Keep back leg straight
Gently press hips forward
Quadriceps
Hold onto the wall for balance
Grasp leg above the ankles
Pull leg up and back

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