You may have to adjust the times, your rate of progression, and the amount of exercise on any day. It is okay to exercise more or less, based on how you are feeling. We strongly recommend that you follow the general flow of each program and remain patient. Progress modestly and you will maintain your health and improve your fitness.

The weekly routines that follow will help you maintain general aerobic fitness by incorporating the requirements for health and weight management. They alternate easier days with harder days. This is a 2-week program starting with an easier week followed by a harder week. Alternate these weeks, starting with the easier week and gradually increasing toward the harder week until you find a level that balances the time you have available and your fitness needs. Most of the days will not require you to change into special clothing for exercise because the activities are moderate or light.

If you are currently sedentary, start first with the Red and White Programs (appendix A). Begin with the "Easier Week," alternating with the "Harder Week," and adjusting the duration and intensity of training to fit how you are feeling and your individual fitness level.

Whenever walking—walk briskly.

Easier Week

Monday
Aerobic: 60 minutes of walking at an intensity you consider to be moderately light and can sustain for 30 to 45 minutes without undue fatigue. This exercise can be in three to four walks of 15 to 20 minutes each or all in one long walk.

Muscular: Core training. Bent-leg situps with a goal of 30 repeats during each set; pushups to failure or 15, whichever comes first; chair dips to failure or 15, whichever comes first; 10 chair squats adding weight in a pack so that by the 10th squat you are feeling tired. Repeat two to three times. Occasionally change exercises.

Tuesday
Aerobic: 30 minutes of continuous brisk walking. Muscular: Same as Monday. Repeat once or twice.

Wednesday
Same as Monday.

Thursday
Aerobic: During the day, walk as briskly as possible for 5 to 8 minutes. Try to repeat four to six times during the day.

Muscular: Same as Monday. Repeat once or twice.

Friday
Aerobic: Try to walk at an easy pace in hilly terrain for a total of 30 to 60 minutes.

Saturday or Sunday
Aerobic: Find the time for 60 to 90 minutes of continuous moderate activity. This can be brisk walking (hiking), slower hiking in hills, or any other aerobic activity.

Harder Week

Monday
Aerobic: 60 minutes of brisk walking or walking at an intensity you would consider to be moderately light and you can sustain for 30 to 45 minutes without undue fatigue. This exercise can be in three to four walks of 15 to 20 minutes each or all in one long walk.

Muscular: Core training. Bent-leg situps with a goal of 30 repeats during each set; pushups to failure or 15, whichever comes first; chair dips to failure or 15, whichever comes first; 10 chair squats adding weight in a pack so that by the 10th squat you are feeling tired. Repeat two to three times. Occasionally change exercises. See the muscular fitness section in appendix F.

Tuesday
Aerobic: 5 minutes of moderately hard intensity followed by 3 to 5 minutes of light recovery repeated six times or at six separate times during the day. The activity can be jogging, uphill hiking, or another activity that elevates your heart rate somewhat. Exercise at moderately hard intensity that would leave you winded after about 15 minutes.

Wednesday
Same as Monday.

Thursday
Aerobic: 30 minutes of continuous moderately hard aerobic activity. This can be jogging, brisk hiking with a pack, hiking in hills, or any other activity. By the end of the 30 minutes you should be tired, but not beat. After 5 to 10 minutes of rest, you should feel really good.

Friday
Same as Monday.

Saturday or Sunday
Aerobic: Find the time for 60 to 90 minutes of continuous moderate activity. This can be brisk walking (hiking), slower hiking in hills, or any other aerobic activity.