Today's workout is designed to capitalize on the research of Dr. Kenneth Madden.

During his research, Dr. Madden found that 3 months of physical activity (3 x 1 hrs workouts per week for 3 months) was sufficient to significantly reduce arterial stiffness in senior citizens - thereby reducing their risks of heart disease and stroke.

But, even though this is a very basic workout and walking is the most natural form of exercise, and it has designed for a person who has been sedentary for years, you should still probably check with your doctor before starting.

Heart Healthy Walking Workout

How to start

Start off slowly. Follow the program just as is. At first, resist the urge to walk longer. If you overdo it, you may feel sore and tired afterwards and get discouraged.

If 10 minutes is too much to start, walk just five minutes. You may continue to follow the program by adding five minutes to your walking as it progresses. Keep track of your progress on a calendar or in a daily journal.

How it works

Weeks 1 and 2: Walk every other day.

• Walk 10 minutes
• Set an easy pace the first week, go a little faster the second week.

Weeks 3 and 4: Walk four times a week.

• Walk 10 minutes
• Set a little faster pace
• Speed up and go further the fourth week.

Weeks 5 and 6: Walk five times a week.

• Walk briskly for 25 to 30 minutes
• Start to pump or swing your arms
• Walk up gentle hills; lean forward a little when going uphill.

Workout tips

• Find a walking partner. Keep each other motivated!
• If the weather is too hot or cold, walk in a mall instead.
• Match clothing to weather. If it's cold, layer clothes. If it's hot, wear light clothing.
• If you've had open heart surgery or a heart attack, ask your doctor about a cardiac rehabilitation program.

Program goal

Build up your exercise tolerance until you can walk at least 30 minutes, five times a week.

Feeling great? Build up to an hour!

Health Habits

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