Our bodies are meant to keep moving, so get out there and move.
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous- intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week. Keep it fun!!
Week Eight Goal:
Beginner:Walk at least 4 times this week for 40-45 minutes each session.
Intermediate: Walk at least 4 times this week for 55-65 minutes each session.
Include stretching routine after each session and try the Run walk Run technique by Jeff Galloway.
Include Strength Training and include Balance Exercises this week – Try the 10 minute upper body exercises exercises at least 2 times each week. Include full body workouts at each session and start to increase to 3 days each week. Try yoga.
Week Seven Goal:
Beginner:Walk at least 4 times this week for 35-40 minutes each session.
Intermediate: Walk at least 4 times this week for 50-60 minutes each session.
Include stretching routine after each session and try the Run walk Run technique by Jeff Galloway.
Start including Strength Training – Try the 10 minute upper body exercises exercises at least 2 times each week. Include full body workouts at each session and start to increase to 3 days each week. Try yoga.
Week Six Goal:
Beginner:Walk at least 4 times this week for 30-35 minutes each session.
Intermediate: Walk at least 4 times this week for 45-55 minutes each session.
Include stretching routine after each session and try the Run walk Run technique by Jeff Galloway.
Start including Strength Training – Try the 10 minute upper body exercises exercises at least 2 times each week.
Week Five Goal:
Beginner:Walk at least 3 times this week for 30-35 minutes each session.
Intermediate: Walk at least 3 times this week for 45-55 minutes each session.
Include stretching routine after each session and try the Run walk Run technique by Jeff Galloway.
Start including Strength Training exercises at least 2 times each week.
Week Four Goal:
Beginner:Walk at least 3 times this week for 25-30 minutes each session.
Intermediate: Walk at least 3 times this week for 40-50 minutes each session.
Include stretching routine after each session and try the Run walk Run technique by Jeff Galloway.
Week Three Goal:
Beginner:Walk at least 3 times this week for 20-25 minutes each session.
Intermediate: Walk at least 3 times this week for 35-45 minutes each session.
Include stretching routine after each session.
Week Two Goal:
Beginner:Walk at least 3 times this week for 15-20 minutes each session.
Intermediate: Walk at least 3 times this week for 30-40 minutes each session.
Week One Goal:
Beginner:Walk at least 3 times this week starting at 10-15 minutes each session.
Intermediate: Walk at least 3 times this week starting at 30 minutes each session.