Bariatric Exercise Lesson 9

Fun Walk Workouts

As you know, walking is a great way to ‘travel’ and exercise too! Here’s a way to add variety to your walking program. Using the chart below, select and schedule 4 times during the week when you can walk for 40 minutes.

PROGRAM #1:

• Warm Up: Stretch and march in place for 5 minutes.
• Regular Walk: Walk at an aerobic pace for 10 minutes.
• Power Walk: Walk 2 minutes like a race walker; stand tall & swing your arms vigorously.
• Station # 1: Stop & face the curb, standing in the street. Step up on the curb with the right foot, then the left. Next, step down with the right foot, then the left. Repeat 10 times.
• Power Walk: Walk 2 minutes like a race walker; stand tall & swing your arms vigorously.
• Regular Walk: Walk 5 minutes at an aerobic pace.
• Cool Down: Walk at a comfortable pace for 5 minutes. Stretch.

PROGRAM #2:
Do program #1 and add the following:

• Station # 2: March in place 10 times.
• Extend arms in front, palms down.
• Lift right knee as high as you can and touch left hand.
• Lift left knee and touch to right hand. Repeat 5 times.
• March in place 10
• Power Walk: Walk 2 minutes like a race walker; stand tall & swing your arms vigorously.
• Regular Walk: Walk 10 minutes at an aerobic pace.
• Cool Down: Walk at a comfortable pace for 5 minutes. Stretch.
  

There are other things you can do to ‘spice up’ your walking routines. Consider walking in a nearby park or mall. Find a walking partner or get a family member to join you. Also, use your walk as a time to explore and discover your community.

At this time, you are probably walking for 40 minutes, 4 times per week. To add variety to your program, try the programs noted above. Use Program # 1 for your first 40 minute walk and Program # 2 for your remaining walks. Remember to warm up and cool down. On the days you don’t plan to walk, do stretching and strengthening exercises. And do as many ‘sit down’ activities as possible.

Continue to monitor your heart rate. Adjust your activity as needed—walk faster to increase your heart rate, and slow down if your heart rate is too high.

Consult your physician before beginning any exercise program.