An Update From Bob!
I wanted to let you know that I am holding my new healthy weight of 160 pounds, and that my blood pressure medication has been dramaticly reduced. Soon, I hope to be off the meds altogether!
Thanks, once again, Geoff and Yoko, for putting your great walking program together which got me going on the right track to health and fitness. Your program is so realistic and doable, so different from the many "guru" programs on the internet, which are really all about selling their products. I know, for I tried many of them.
I have modified my program somewhat, as I feel so energized now, that I crave daily exercise! Thus, I walk on Tuesdays, Thursdays, Saturday, and Sunday, one hour on the treadmill at a 3.4 MPH pace, changing the elevation between 2.0 and 4.0, which works well for me. At this rate, I train and don't strain, as advised by Charles Atlas.
On Monday, Wednesday, and Friday, I do bodyweight calisthenics, 100 total reps each of pushups, situps, deep knee bends, leg raises, side bends, and calf raises, followed by ten minutes of stretching. This part of my program takes about 45 minutes total. I should say that I also do stretches after my walks. This is very important for "us youngsters".
So, to sum up, I put in an hour or less per day devoted to job number one, my health!
I hope you are enjoying your walks in your new locale. Best regards always.