who has ever run a marathon made the decision one day to
exercise. To take the first step. To get off the couch.
simple, gentle exercises were created specifically for people
who havenít ever exercised ó or who havenít done
anything physical for a long time, but are ready to get
Kleeman, an orthopedic surgeon and his wife, Anne Talbot-Kleeman,
a certified fitness professional, and creators of "The
Doctors Workout Program" ($25 at Amazon.com) created this
routine for anyone who is ready to begin a fitness regimen.
Check with your doctor to make sure youíre healthy enough to
exercise, and then get started.
they do: These stretch your hamstrings (the back of your
legs), which are muscles that stiffen as you age and make you
prone to injury and back pain. They work your abs and your
arms and improve balance.
moving: Stand with your feet together and your arms extended
perpendicular to your body. Lift your right leg forward to
knee height. At the same time, while hunching your upper back,
bring your arms forward in front of you at shoulder height and
tighten your abdominal muscles. Then open back up and
alternate to your left leg.
12 times (six per leg).
they do: These increase your heart rate, which will get your
blood pumping and help raise your metabolism so you burn
calories. They also work your hamstrings and quadriceps, which
you warmed up in the cat kicks.
moving: Stand with your feet a bit wider than your hips. Raise
your right heel as close as possible to your bottom and place
your foot back on the floor, continuing to alternate sides.
Complete 12 reps to begin, and add an extra rep every two to
three days as you get stronger and improve your endurance.
they do: These are excellent cardio moves that work your upper
and lower body. The side-to-side motion challenges your inner
and outer thighs while getting your heart rate up.
moving: Begin with your feet together, and step out to the
right with your right foot and then tap your left foot on the
floor next to the inside of your right foot. Then immediately
take a lateral step to the left and tap your right foot on the
floor next to the inside of your left foot. Maintain your hips
and knees slightly flexed throughout the move. Continue
stepping from side to side, keeping the steps low to the floor
and swinging your arms from right to left in sequence with
your steps to add intensity, as you are able.
Continue for a total of 12 reps.
they do: These are modified jumping jacks. Itís a great
cardio exercise that has low impact on your joints because you
step through the moves. It works your upper and lower body at
the same time, resulting in maximum time efficiency.
moving: Stand with your arms by your sides and your legs
together. Begin by reaching both arms above your head while
tapping your right foot out to the side. Now return your arms
and legs to the starting position. Then reach both arms above
your head again while tapping your left foot out to the side.
Continue for a total of 12 reps.
they do: These work your entire core, which is composed of
your back and ab muscles.
moving: Move into a kneeling position, resting on all fours.
Raise your right arm straight while extending your left leg
straight back. Hold this move for three seconds while
tightening your abs. Then switch your arms and legs so you are
now raising your left arms and right leg. Keep your head down
and donít let your back sag.
Alternate sides for a total of eight reps.
they do: A push-up is a great whole body-strengthening move,
but a regular push-up is not easy for someone new to exercise.
In this move, you will stand about 12 to 18 inches from a
moving: Place your hands flat on the wall at shoulder height,
a little wider than your shoulders. Now lean in so that your
face nearly touches the wall, then push back to the starting
position. Stay on your toes for this exercise so that you do
not pull your Achilles tendons. Keep your back straight and
your abs tight.
Try for 12 reps. As you get stronger, try standing farther
away from the wall to increase the intensity.
they do: These work your upper and lower abs as well as your
moving: Lie on the floor on your back with your hands barely
touching the back of your head, keeping your knees bent with
both feet on the floor. Gently cradle your head to avoid
pulling on your neck. You will start by lifting your right
shoulder blade off the floor while raising your left knee to
meet your right elbow. Press your lower back into the floor
and tighten your abs at the top of the move. Now return to the
starting position and repeat with the opposite arm and leg.
Continue alternating sides in slow motion.
12 reps total.