_EXERCISE

Walking outdoors 20 minutes

A great low impact cardio exercise to boost health and fitness
Instructions
When walking at a brisk pace, you'll be able to talk but you'll find it difficult to continue a normal conversation without having to catch your breath.

The distance you can cover in this time depends on how your fitness is progressing. At this pace, maintaining a conversation will become a little difficult. I am spending so much time writing my novel, I know if I don't begin to focus on being more active

Technique tips

• Maintain a good walking posture - keep your shoulders back and relaxed, and tummy muscles (core) pulled in.
• Take nice big steps - stride as wide as possible.
• Swing your arms - it helps to raise your heart rate and uses your upper body muscles.
• Keep your breathing controlled - take deep steady breathes to get as much oxygen as possible.
  
• This session burns 79 Calories - 330 Kilojoules

Walker's stretch 1  x 1 rounds
I suggest you seek the advice of a good physio therapist to design stretches for you, suitable for your own individual needs.

Tai chi wraps 
0.5 minutes each side

Windmill stretch  0.5 minutes each side
Spinal stretch  3 repetitions.

Hip flexor stretch  0.5 minutes each side
Calf stretch 0.5 minutes each side