IMMUNE FOR LIFE: WALKING YOUR “DOCTOR WITHIN”
Caution: Check with your physician before beginning this or any other exercise program, and before making major changes in your exercise program.
The exercise program I recommend to my patients is very simple and easy to do. It requires no training or practice. There’s nothing to learn, no special clothes or equipment to purchase, no clubs to join.
It begins with walking.
After carefully examining my patients to make sure they’re able, I tell them to start by setting aside ten minutes every day for a brisk walk. How brisk? As brisk as you can make it: work up to double time.
The initial goal is ten consecutive minutes of brisk walking. How far you go isn’t important. If ten minutes is too difficult at first, walk as much as you comfortably can, rest and then walk a little more at a slower pace.
When you can walk briskly for ten minutes without stopping, start increasing your time. Add two minutes to the ten, then another two and another two, and so on until you reach 24 minutes of nonstop, brisk walking. Add one more minute to make it 25, and you’ve mastered brisk walking. You’re giving your heart, lungs, legs and other parts of your body a real workout, and you’re strengthening your “doctor within.”
How long should it take to go from ten to 25 minutes? That depends on you. You’re not training for the Olympics, and there are no deadlines. Yours is a program of lifelong exercise for the benefit of your “doctor within.” Whether it takes two days or two months of practice to be able to walk 25 minutes nonstop is unimportant.
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