Exercise Plan by Missy Kane

The goal is to move more everyday, add variety to your exercise plan, and do a longer harder workout once a week. See your doctor first and if you have not exercised in years, you may want to cut the workouts in half.

Monday: Taking more steps whenever I can, and I am walking 1 mile before work and 1 mile after work. (If you can’t walk do 10 minutes on stationary bike etc. instead of the walk) Write down how you took more steps today in your log book. (or 10 minutes AM/10 minutesPM)

Tuesday: Park away from the building whenever possible today, and I am going to do an exercise video, exercise class, or watch Missy Kane Fit & Fun on PBS at 7 am or 1 pm. (Combine 15 minutes of cardio with 10 minutes of lifting light weights and 5 minutes of stretching)

Wednesday: I’ll remember to take 4 breaks at work or while at home to walk for 2 minutes. This could be walking to a co-workers office, or up and down the stairs to get a bottle of water etc. Plan in a quick 2 mile walk or 30 minutes of exercise.

Thursday: I’m going to think of ways to take more steps while shopping. I’ll walk all around the supermarket before shopping. Then I’m going to attend a cardio type of class like a 50 plus fitness class, spinning class at the gym, or exercise video. The class needs to be 30-60 minutes.

Friday: I’m getting up early today and going on a 30-40 minute walk. If you are in a time crunch, then take a break at lunch time and fit in a fast 20 minute walk. I’ll include some cleaning chores at home or at work that burn calories. (You can stop every 10 minutes for a short water break)

Saturday or Sunday: One day I plan to do a long exercise session.
This could be adding a half mile or more to your longest walk. Try going to a different greenway to walk with a friend. Hiking burns up lots of calories. Try hooking up with friends to hike 3-5 miles on a trail in the Smokies, or House Mountain in East Knoxville.

I enjoy going on a long bike ride once a week in good weather. This is a key for me to keep off weight and lose weight. Every spring and fall when I lead the “Get on Trails w/ Missy and Friends” hiking series I lose 5 pounds due to hiking long every Wednesday in April and October.

*Please make sure that you check with your doctor before starting any exercise program.  If you experience pain, extreme shortness of breath or other alarming symptoms stop and seek medical attention.  Many doctors now recommend having a complete physical with an exercise test after the age of 40, or for those with a strong history of heart disease. "No pain, no gain" is an out-of-date, incorrect statement when it concerns fitness.  Exercise doesn’t have to hurt to work!  Go at your own pace.