I would recommend skipping an incline or resistance, and instead, break up the 30-minute chunks of time into 10- or 15-minute chunks. Also, if you can walk outside, you might find that walking on grass or other softer surfaces might not be so hard on your legs - treadmills are notoriously high-impact. I'm fortunate in living near a high school track, and have found that it's the best surface for me personally.
Don't be discouraged - the hardest part is the beginning, but if you're patient and persistent, you'll get there!
Fitness Minutes: (240,795)
3/24/14 1:07 P
If you find it difficult to walk for a full 30 minutes, then why not start with 10 minutes. Can you walk for 10 minutes without any pain ? If so, start with a 10 minute walk. Most people don't realize that they can break their workouts up into shorter segments and still get all the health benefits. So, if you can't walk for 30 minutes, take three 10 minute walks spaced out through the day.
And if you find it difficult to walk on a flat surface, then you don't want to walk on an incline. That will put more pressure on your legs. Instead, just walk on the treadmill for as long as you can. If you have to stop at 15 minutes. That's where you stop.
Your strength and endurance will increase with time and regular practice. For now, you do what you can even if that means you're only walking for 10 minutes. Also, if you find it difficult to stand for long periods, you might try some chair aerobics. Coach Nicole has a couple of short 10-15 minute chair workouts that you might try along with any walking you do. That too is a little something that will help keep you moving. Watch them before you try them so that you know what to expect. Make modifications when you need to.
Fitness Minutes: (130)
3/24/14 12:27 P
I have PAD which is arteries being clogged in both my legs and have been advised to walk outside 30 minutes a day twice a day. This is hard for me to do because the pain gets so bad. I was wondering how much time that would be if I use a manual treadmill with a 10% incline? I both walk and use the treadmill very slowly. I have seen on the treadmill an average speed of 1-2 mph. I also have to take a few breaks in between for both ways. If anyone could help me, I would really appreciate it.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.