Charles B. Wang Community Health Center

Be Active - Easy Step

How can I warm up?
Before you start to walk, do the stretches shown here. Remember not to bounce when you stretch. Perform only as far as you feel comfortable.

Side Reaches
Reach one arm over your head and to the side. Keep your hips steady and your shoulders straight to the side. Hold for 10 seconds and repeat on the other side.

Leg Curl
Pull your right foot to your buttocks with your right hand. Keep your knee pointing straight to the ground. Hold for 10 seconds and repeat with your left leg.

Knee Pull
Lean your back against a wall. Keep your head, hips, and feet in a straight line. Pull one knee to your chest, hold for 10 seconds, then repeat with the other leg.

Wall Push
Lean your hands on wall with your feet about 3 to 4 feet away from the wall. Bend one knee and point it toward the wall. Keep your back leg straight with your foot flat and your toes pointed straight ahead. Hold for 10 seconds and repeat with the other leg.

Take the first step
Walking the right way is very important

Walk with your chin up and your shoulders held slightly back.
Walk so that the heel of your foot touches the ground first. Roll your weight forward.
Walk with your toes pointed forward.
Swing your arms as you walk.

Over several weeks, begin walking faster, going further, and walking for longer periods.

BUILD UP TO 30 MINUTES OF BRISK WALKING FIVE DAYS A WEEK
	TIME	TIME	TIME	TOTAL TIME
WEEK 1	Walk slowly 5 min.	Walk briskly 5 min.	Walk slowly 5 min.	15 min.
WEEK 2	Walk slowly 5 min.	Walk briskly 8 min.	Walk slowly 5 min.	18 min.
WEEK 3	Walk slowly 5 min.	Walk briskly 11 min.	Walk slowly 5 min.	21 min.
WEEK 4	Walk slowly 5 min.	Walk briskly 14 min.	Walk slowly 5 min.	24 min.
WEEK 5	Walk slowly 5 min.	Walk briskly 17 min.	Walk slowly 5 min.	27 min.
WEEK 6	Walk slowly 5 min.	Walk briskly 20 min.	Walk slowly 5 min.	30 min.
WEEK 7	Walk slowly 5 min.	Walk briskly 23 min.	Walk slowly 5 min.	33 min.
WEEK 8	Walk slowly 5 min.	Walk briskly 26 min.	Walk slowly 5 min.	36 min.
WEEK 9	Walk slowly 5 min.	Walk briskly 30 min.	Walk slowly 5 min.	40 min.

Developed by Charles B. Wang Community Health Center, May 2005
Website: http://www.cbwchc.org