6 Week Exercise Program
This is a good starting point for weight loss if you are healthy with no pre-existing injuries, especially no previous neck injuries. Always check with your doctor before starting any exercise program, especially if you have any concerns. Make sure to take a baseline weight, track your food intake and your exercise in a log and be patient.
The best form of exercise with the lowest risk and least amount of required equipment or money is walking. You don’t need a gym membership or a treadmill, just walk. Walk outdoors around your block, or if the crime is too high and the weather is bad, walk around in a building like your living room, your workplace, an indoor mall or large department store. Do this exercise program 3-5 days a week.
Warm up+ Stretching: 5 minutes- March in place, high knees 20 on each side. Reach overhead to the sky, bend to each side, reach down to the ground. Circle your arms, roll out your neck, wiggle, flex and move your body in all directions. Make sure that you are only doing what feels good and always discontinue anything that causes pain or discomfort.
CV Exercise: Walk- Continuous motion with an elevated heart rate at a moderate pace for 20-30 minutes. A moderate pace is where you feel a little out of breath but can still hold a conversation.
RT Exercise: Core and spine stabilization- After warm up and CV exercises, hold a plank position to exhaustion (until you can’t hold it anymore) 3 times. Find out how to do a plank HERE.
Cooldown + Stretching: 5 minutes. If you only have time to do one stretch after exercise, do Downward Dog! It may seem hard and awkward at first but it gets easier and it is a total body stretch. It stretches your chest, shoulders, back and your whole posterior lower leg. Learn how to do Downward Dog HERE
Progress Tip: Got this down and want a better challenge? Here is how to progress; Increase the pace, the time or the number of days you walk. Add in 3 sets of 10 sit-ups and 3 sets of 10 mini-squats.