However, it is time to step it up a bit. Let's start some fundamental exercises that will build strength. I recommend that you do these with no weights at first and focus on getting the motion and form correct. Then slowly add weight - starting with soup cans or 1 lb weights.
You goal is to do 20 reps of each exercise two to three times a week. You can break it up into leg and arm days if that is easier to fit into your schedule. I prefer work on my upper body until it gets tired and then do a few lower body exercises and continue alternating that way. You should feel your muscles getting tired at around rep 12-15. If you cannot complete 20 reps, lower the weights you are using or continue with no weights until you can comfortably complete 20 reps.
1. Calf Raises - Hold on to chair or wall for balance
2. Lunges - Push back leg back until front knee is not extending past your toe
3. Squats - Use a chair to almost sit into to help get the feel for the motion
1. Shoulder Rotation - Do these with your shoulder blades against a wall for proper posture
2. Bicep Curls - You can probably do these with heavier weights than the other exercises
3. Triceps Kickback - Lean slightly forward for best results
4. Superman - These will work your back and chest
1. Push Ups - Aim for two sets of ten - Modify if necessary
2. Planks - Aim for five held for ten seconds - Modify if necessary
3. Pelvic Tilts - Aim for five held for twenty seconds
Stretch after working out, rather than before. If you have been walking, try to push yourself this week. You can try a faster pace, a longer distance, or add inclines. Just be careful of your knees if you are trying a faster pace or inclines.
We'll try some different exercises next week to keep our minds and bodies from getting bored with the routine. Good Luck!