This programme is based on walking. Here’s how to get started:

• If you are new to exercise, begin at Week 1.
• If you already walk at least 15 minutes most days of the week, start at Week 4.
• If you walk at least 30 minutes most days, start at Week 6.

Week 1

Walk for at least 15 minutes four days this week. If you don’t have the time or stamina to do a 15-minute walk at one go, then do two or three shorter walks that add up to 15 minutes. Walk at a pace that has you breathing hard, but you are still able to talk.

Week 2

Repeat the activity of Week 1, but this weekend try to include some vigorous physical activity like working in the garden, swimming, playing with kids.

Week 3

At least 4 times a week, increase your walks to 20 minutes. In the weekend, do something that requires at least 45 minutes of physical activity.

Week 4

Increase your walks to 25 minutes. In the last 10 minutes, pick up your pace for 5 minutes then slow down for the last 5 minutes. Do some physical activity for 45 minutes in the weekend.

You may also do some stretching exercises that target your calves, thighs, chest, midsection and arms. These can be conveniently done while watching television.

Week 5

Increase your walks to 30 minutes. Push yourself a little harder before you finish. Also include 45 minutes of weekend activity.

At least twice a week, do stretching exercises. You may increase if you like.

Do some strengthening exercises also, at least once. No special equipment is required. Simple exercises can be performed in your house. Warm up your muscles before doing some stretches or you may even take a brief stroll outdoors.

Start with push-ups, crunches and pull-ups.

You may even try wall-sits: Sit as if in a chair with your back against the wall, and hold position for as long as you are comfortable.

For your back muscles, do dry swimming: Lie flat on your stomach and lift your right foot and left arm about 30 cm off the floor. Hold for a second, then repeat with opposite leg and arm. Repeat eight times.

Week 6

Keep walking for 30 minutes at least 4 times a week. While walking, you may increase and decrease pace at intervals.

You may even skip the rope for 5 to 15 minutes. Before ending the session, do easy-paced walking to cool down.

• Continue with the 45 minutes of weekend activity.
• Stretching exercises - twice a week.

Week 7

Walk for 45 minutes at least twice a week out of the 4 sessions of 30 minutes walking. Weekend activity may be increased to 1 hour.

Stretching exercises-twice a week.

Week 8

Alternate between 30-45 minute walks 4 times a week. Increase and decrease pace at intervals.

Weekend activity, stretching and strengthening exercises should continue as before.

This eight-week programme will certainly tone up your muscles and help reduce weight.

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