walking where to begin

Question
I will be 40 in amonth , I am 340 lbs and approx 5fy 11in. My doctor encorages exercise. O hane agreed to do the three day cancer walk this fall08. where should I begin to get ready?

Answer
Your goal is laudable. However, given your starting weight, it sounds very ambitious. If your doctor gives you a green light for a major walking program, the 3-Day cancer walk could be a great motivator to get the weight off.

You need to start cautiously. I would suggest starting with a quarter or half a mile per day for a couple of weeks, before moving up to three quarters and one mile over another 2-3 weeks. Then, stick with a mile every day for several weeks, until it becomes very comfortable. Only then should you begin to add very small increments to your daily mileage.

It is imperative that you give your tendons and ligaments time to adjust to the stress of walking. Your muscles will adapt quicker, but that just makes it easier to hurt yourself. So give yourself plenty of time at each distance target before bumping it up.

And obviously, you should get help in devising an eating program. That program needs to create a 750 calorie per day deficit, which will allow you to lose 1.5 pounds per week. You might lose a little more than that at first, but don't try to lose too fast.

You will need good running shoes from a good running specialty store. And you will need to learn stretching, to be done after every workout. Additional upper body exercise with light weights could be helpful as well.

There is just too much for me to include all the details in this format. So you will probably need help from personal trainers and dieticians.

Best of luck with your health-enhancement program, and I hope you reach your goal. If it does not work out this year, stick with it, and I know you will make it the following year.