|
"Exercise is one of the most important of the stress management strategies." (Professor Kevin Gournay) |
The following walking
program (below), devised by Dr Kenneth Cooper of The Aerobics Research Institute in Texas, is designed for a low level of
fitness. It is a progressive 16 week program that entails taking
5 walks per week, gradually increasing your time and the distance you cover.
|
WEEK
|
DISTANCE COVERED IN EACH OF THE WALKS
|
DURATION OF
EXERCISE |
|
Week
1
|
1 Mile |
15 mins |
|
Week
2
|
1 Mile |
14 mins |
|
Week
3
|
1 Mile |
13 mins 45 secs |
|
Week
4
|
1½ Miles |
21 mins 30 secs |
|
Week
5
|
1½ Miles |
21 mins 30 secs |
|
Week
6
|
1½ Miles |
21 mins 30 secs |
|
Week
7
|
2 Miles |
28 mins |
|
Week
8
|
2 Miles |
27 mins 45 secs |
|
Week
9
|
2 Miles |
27 mins 30 secs |
|
Week
10
|
2 Miles |
27 mins 30 secs |
|
Week
11
|
2½ Miles |
35 mins |
|
Week
12
|
2½ Miles |
34 mins 30 secs |
|
Week
13
|
3 Miles |
42 mins |
|
Week
14
|
3 Miles |
42 mins |
|
Week
15
|
3 Miles |
42 mins |
|
Week
16
|
4 Miles |
56 mins |
Click here
to be taken to Walking Exercise Log
