Make sure to set aside some time 3 to 4 days a week in your schedule for exercise. There always will be an excuse not to work out. Are you committed? Do you really want to improve your live? Let's get on with it then.
Just as important as carving out time for exercise is having a Smart Goal for your workouts. Please, write down your goals. Share these goals with your family. They can be your biggest supporters. I can make your first goal for you. "I will walk 3-4 times for 20 minutes each this week."
Walk 5 minutes for a warm-up. Jog 1 minute, walk 4 minutes. Repeat 5 times. Walk for a total of 5 minutes for a cool-down.
When you jog, your pace should be comfortable. Your speed should be about as fast as a very quick walking pace. It is a walk jog workout, not a walk and sprint workout.
The walk itself should be a little faster than a casual stroll too. The best way to describe how fast you should walk was said by my wife when she stated, "It's like a walk with attitude." You might walk a little slower right after each jogging section has been completed, but once you catch your breath, make sure you are walking at a decent clip.
Doing workouts like this consistently will help you develop a healthy, rewarding lifestyle that will make you feel great. Runners are good people. I really believe that. I should know, I married one. You now have developed a healthy habit that can extend and make your life more enjoyable. Congratulations!