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Walking Program - BMI
Underweight |
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Exercise is an important part of any healthy lifestyle,
and although your BMI is in the underweight category,
it is important that you follow a sensible exercise
program. Cardiovascular exercise such as walking is
the single most effective exercise to keep your blood
cholesterol, blood pressure and blood sugar at healthy
levels. Combined with a balanced 1200 or 1500 calorie
program from Lite n' Easy, you will achieve healthy
body weight for your height.
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| Loretta Douris |
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Walking Checklist |
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- If you are a beginner exerciser or have not exercised
for the past six months, it is advisable to get
the OK from your doctor before starting any new
exercise program.
- Make sure you have the correct equipment. A pair
of supportive sports shoes, a hat and appropriate
clothing for the climate are essential items. Also
ensure that you drink plenty of fluids before, during
and after your walk. Take a water bottle with you
or plan your walk so you know where water is available.
- Be aware of correct walking technique at all times
to minimise the risk of injury.
- Over time and as your fitness levels improve,
move onto the next stage of your program.
Click here for walking technique (article)
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Your Goals |
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Complete 4-5 planned walking sessions each week. |
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Try to walk for at least 30 minutes each session. |
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Keep your level of perceived
exertion at 6-7. |
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On the days that you do not walk, try to look
for opportunities to move as much as possible
and treat movement as an opportunity, not an inconvenience. |
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As stage 1 of your program becomes easier, move
onto stage 2. |
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Your Program |
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Always begin and end your program with stretches.
Only progress to the next stage as exercise becomes
easier. This could take up to 8 weeks.
STAGE 1
Walk for 10 minutes at perceived
exertion 6 without stopping. Have a short rest if
you need one and then continue for as much of the 30
minutes as you can.
STAGE 2
Walk for 20 minutes at perceived
exertion 6 without stopping. Have a short rest and
then continue for as much of the rest of the 30 minutes
as you can.
STAGE 3
Walk for 30 minutes at perceived
exertion 6 without stopping.
STAGE 4
Walk for the same amount of time, but increase your
speed so the level of perceived
exertion reaches 7.
STAGE 5
Keep the same level of intensity but gradually increase
the time of your walk.
KEEP A RECORD OF YOUR PROGRESS. |
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