Sam­ple Walk­ing Pro­gram

Diabetes Care Guide (English) - - RETAIL NEWS -

This pro­gram starts slowly and grad­u­ally in­creases so that you can achieve a re­al­is­tic goal eas­ily. It’s based on walk­ing four times a week to start. Be­gin with a five-minute warm-up pe­riod of stretch­ing/ flex­i­bil­ity ex­er­cises and walk­ing slowly to start. Then pick up the pace and walk briskly. Fin­ish it off with a cool down by walk­ing slowly for five min­utes.

Con­tinue this ba­sic pat­tern for 12 weeks, in­creas­ing the brisk walk­ing by two min­utes each week up to a max­i­mum of 30 min­utes of brisk walk­ing by the 12th week. By this time you might be look­ing for a fur­ther chal­lenge – great! Feel free to add some other forms of ex­er­cise that you can com­fort­ably en­joy – go for a swim or maybe try a group class. Re­mem­ber, it’s a good idea to check your pulse pe­ri­od­i­cally to make sure that you are within your tar­get heart range.

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