1. Walk 30 minutes a day, no matter what!!
2. Stamina training (biking, swimming) -- 3 times a week, at a rate at which you are sweating for 20 minutes or are out of breath by the end of your session.
3. Resistance training -- 3 times a week, 10-15 minutes a day.
4. Stretching or yoga -- at least 5 minutes a day after walking
5. Deep breathing -- Take 10 deep breaths every morning and every night
6. Sleep! Plan for at least 7-8 hours of sleep a night.
He also says to:
1. Go out an play
2. Watch your waistline (Abdominal fat is a higher risk factor for heart disease)
3. Have sex 2 times a week
4. Avoid stressful situations as much as possible
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3 comments:
Nice, I'm sure Alan will enjoy the sex part:)... Are you suppose to do 30 min of walking as well as the other workout?
I know, Matt was excited about that part too. =)
Yes, the other workout part is in addition to the walking. But what I am doing, is I'm walking 4 miles every other day and really pushing myself hard on those days (jog for spurts, etc), and I'm counting that as my stamina training. I just don't have the time to do another thing once I'm spending time already doing the walking part. I think it's important to take his suggestions and then adapt them with what works for you.
So Mary, are you doing strengh training the other days?
I love how you summarize important things so I don't have to read the whole book again!
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