This is only a sample workout so don't push yourself to the limits.
Always check with your doctor before beginning any fitness or exercise program.
Start with a light walk. Try to walk outside rather than on a treadmill. Do this for 5-15 minutes.
Bump up the pace, so you are JUST BARELY outside your comfort zone. Continue walking for 3-7 minutes.
Take a one-minute break. Flex your ankles and wrists.
Do some weight-lifting exercise. Use one- to five-five pound weights, whichever you feel comfortable with. Do any kind of weight-lifting exercise you wish, but do no more than ten repetitions. When you're trying to stay fit, it's important to consistently do deadlifts or any exercise where you have to lift something heavy. That way, your bones will stay strong instead of becoming frail. Just be sure to protect your back while you're lifting.
Do some gentle arm stretches.
Stretch your legs and walk back to your home.
Drink water. It's important to stay hydrated during your workout.
Change up your exercise routine every so often. If you do the same routine all the time, your body will get used to it, and you'll plateau. Instead, look for ways to vary your routine as you're working out. Try to keep your exercises unstable, as well. For instance, use dumbbells rather than a weight machine, or do chest presses on a physioball instead of a bench. Just adjust the weight as you need to.
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