by Tom Fowler

Created on: October 08, 2008   Last Updated: October 20, 2008

This article may appear simplistic to some of you, but it has worked for me.

I am 58 years old and in good health. I walk and/or workout 45-60 minutes a day. All that I will relate can be done either indoors or out, unless, of course, it is raining or the temperature is below freezing.

A large portion of my daily workout is walking, which is easily done indoors at a gym or fitness center walking track. Before walking, it is best to stretch and warm up. A warm up mat or carpet is all that is needed for this.

Begin with foot exercises. For this, you may need a chair or bench, but this portion of your workout can be done at home. Perform 20 repetitions of foot rotation, ankle stretching and back leg muscle/tendon stretching. For the back leg muscle and tendon stretch, you must have a wall or doorway to lean against.

Next, perform 20 repetitions of hand and arm curls with a 5 lb. weight. After this, 20 reps of toe touching from a standing position, to stretch back and back leg muscles.

Next, 20 sit ups followed by 20 pushups. Everything described so far has taken approximately ten minutes and my breathing is slightly elevated. This is the perfect time to commence the two mile walk which will take approximately 40 minutes to complete.

That is it. There is nothing complicated, fancy or unduly tiring about this workout, once you have done it for awhile and have built up your stamina. Depending upon your age and general health, you will modify this regiment to fit what is best for you. This workout will address the parts of your body which are most in need of flexibility and mobility, yet will not place undue stress or tension on muscles and joints.

I suffer from bone spurs in my feet, which do not bother me if I pay attention to what I am doing. This means no jogging and not letting my walking shoes get too old and worn. I also have a small hernia that could worsen to the point of needing surgery if I attempt too much lifting over 25 lbs, or in some other way place too much stress on my lower abdomen.

An added benefit to working out indoors is the opportunity to get hot and perspire. This may not be true for everybody, but I feel better in the cold months when able to perspire heavily a time or two a week.

One final thought: the two mile walk. I have been doing this for a dozen years now, since our family doctor suspected incipient heart trouble. Whatever problems may have been coming, 12 years later they are not here yet and I credit the long walk 3-4 times a week with keeping my weight and blood pressure down.

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