We know that maintaining a regular (physician approved) exercise program can help you slow the progression of vein disease, while also lowering your risk of experiencing associated complications, but we also know that it can be tough to get started.
To help you get motivated, our Texas Endovascular Team is kicking off Move it Mondays! Each week, we’ll share a safe new routine for you to try. If you like it, incorporate the workout in to your routine! Not your jam? Come back next week for more motivation!
First up: A Beginner’s Walking Schedule, courtesy of VeryWellFit.com:
Before beginning, check your posture to make sure your chin is up, you’re standing straight, and you’re not leaning forward or backward while you move. Walk at an easy pace for a few minutes before speeding up. Wear supportive shoes and comfy clothing. You can do your walking outdoors, indoors, or on a treadmill.
Week 1: Start with a daily 15-minute walk at an easy pace. Walk five days the first week. You want to build a habit, so consistency is important. Spread out your rest days, such as making day 3 a rest day and day 6 a rest day.
Weekly total goal: 60 to 75 minutes.
Week 2: Add five minutes a day so you are walking for 20 minutes, five days a week. Or, you may wish to extend yourself more on some days, followed by a rest day.
Weekly total goal: 75 to 100 minutes.
Week 3: Add five minutes a day so you are walking for 25 minutes, five days a week.
Weekly total goal: 100 to 125 minutes.
Week 4: Add five minutes a day to walk for 30 minutes, five days a week.
Weekly total goal: 125 to 150 minutes.
Snags: If you find any week to be difficult, repeat that week rather than adding more time. Do this until you are able to progress comfortably.
As always, check with your doctor before beginning any new exercise programs. If you have any questions about your ability to exercise with an endovascular condition, come in to our offices for a consultation with Dr. Fox or Dr. Hardee.