Hey Jake,

Love the new website - lots more great info! I have a question. I'm want to start exercising. However, I'm 70 years young and pretty sedentary. I don't know where or how to start. Any suggestions?

Thanks!

Coby

Hey Coby,

Glad you are enjoying the website! I've got the perfect solution for you - walking! Walking is a great exercise that can be done by just about anyone.

Here are some steps to get you stepping in the right direction! Make sure to check with your doctor first before you start any exercise program. Good luck and let me know how it goes! 

Jake 

1. Set reasonable expectations. If you have been sedentary for a long time, you will want to start out slow and only go a short distance.

2. Find a good/safe place to walk. Walk out your front door and head around your block. If your block is steep or curvy, go to the nearest high school, park, or walking track. Carry your cell phone with you and always be aware of your surroundings! Also, let someone know where you're going and how long you'll be gone.

3. Pick an easy first walk. Make sure that no matter how far you get from your starting point, you are able to get back there. Walking on an oval track no more than a quarter mile around should be perfect.

4. Pay no attention to how far you walk. It matters more that you walk for a longer period of time. Faster and farther walks will come later.

5. Set a time. When you first start walking, decide how many minutes you will walk. Choose a length of time you know you can make. Don't worry about how short that period is . Just keep moving until you reach 2-5 minutes each day is a good start. That time will increase from week to week.

6. Increase your time. Each walk, increase your walking time by 30 seconds to one minute until you are able to sustain a 10 minute walk. Again, do no fret if you can't go longer than he day before. Set the goal and keep at it and you will reach it faster than you think. After reaching 10 minutes, the increases may take a bit longer; however, try to increase your time by 5 minutes each week.

7. Work on speed and difficulty. After you are able to walk 45 minutes a day, you can work on speed and difficulty. Try moving off of the oval track and onto the sidewalks. You will encounter hills an declines, and that will increase the difficulty of your walk.

8. Determine your target and maximum heart rate. Click here to calculate your target heart rate and max heart rate. If you are under your target heart rate, you need to increase walking speed for it to be beneficial; if you are above your THR, decrease your walking speed. Again, weight loss and aerobic health will come through sustained effort, not through increased speed or distance.

9. Try interval training. Walk at an increased rate for one to two minutes, then slow back to your normal rate for two minutes. Every day or tow add an interval until you reach your desired total time, including rest periods. As you become more physically fit, reduce your rest periods until they are down to a minute or less.

 *Check with your doctor before you start any exercise program.

Click here for more great tips on walking!

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