Find your category The Absolute beginners or the beginners.

The absolute beginners
Will start with an activity which will consist of three 20 minute periods of exercise, consisting of paced walking. Not to worry this will be for the first 2 weeks to introduce you to the routine. If you cannot fit these 2 weeks into a routine, resign from your job before you 'give up' on this program.

Paced walking
Paced walking is best described by reaching a maximum speed without lifting both feet off the ground at one time. One foot should always be on the ground. If you lift both feet that is running and that is not the aim. Get into a nice smooth rhythm, swinging your arms, bent at a 45 degree angle, so that your hand comes to chin level in front of you. Swing the other arm, 45 degree angle, backwards so that the elbow is in unison with the hand in front of you. The intensity of the walk will be determined by your arms and not your legs, so swing your arms to the speed you would like your legs to move. During these 2 weeks your sole purpose is to get used to the new routine in your life, as well as the 'weight bearing exercise' you are partaking in.

The beginners
Will start with 30 minute periods of exercise, 3 times per week for the next 2 weeks. The activity will consist of the 'lifting of both feet' from the ground. This is termed running/jogging. During these 2 weeks, you may switch to 'paced walking' at anytime you so desire. However, if you have to walk more than you run, rather stick with the absolute beginners. The popular advise would be to start with the walk and then to begin with the 'lifting of both feet'. So you break your 30 minutes down into the following routine: paced walk 10 minutes, the 'lifting of both feet' for 15 minutes then 5 minutes paced walk to finish with.

At no time should you be out of breath to the point where you have to stop. Neither should you feel nausea or light-headedness. Remember there is no train to catch and you will reach your destination if you take things easy.

The reason behind taking things easy, is that cardiovascularly you may feel very comfortable, however your bones and ligaments take longer to adapt to the weight bearing exercise.