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CHAPTER THREE WALKPLAN
CHAPTER FOUR WALKFIT
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30 minutes abdomen Achilles tendon activity aerobic exercise arms balanced become benefits body weight bone breathe British Heart Foundation calories carbohydrate cause cent Chapter cholesterol comfortable dance aerobics easiest effective exercise programme feel feet fibre FITNESS WALKER'S DIET fitness walking fitness walking programme foods foot form of exercise gently going gradually heart attack heart disease heel increase Inner walking intake Jim Fixx Jim Kemmy jogging keep knees legs lower back lungs meat miles mind Moderate Moderate muscles nrisk nrisk osteoporosis oxygen pace pain physical problems pulse rate race walking RALPH WALDO EMERSON reduce regular exercise regular fitness walking relax Repeat rhythm routine saturated fats sedentary smoking socks speed strengthen stress STRETCH To stretch stride sugar sweetcorn TABLE target heart rate tendon tension thighs toes total fitness vegetables vitamins walker WALKFIT programme walking meditation walking shoes walking tall WALKPLAN warm-up week workout