D o three sets of 10-12 repetitions, body weight squats. D o two sets of 6-10 repetitions, hip lifts. Place your hands on the floor next to your sides for balance, then lift hips until the body is in a straight line. D o three sets of crunches, not full sit-ups, go for maximum effort. Lie beneath the cross bar of a swing set, grab said bar and pull your body toward the bar.
Feet remain on the ground, and heels act as the pivot point.
W alk around the block again, start fast and slow down with each lap. On days other than lifting days, take longer walks. During your long walks, vary the cadence and if possible the terrain. Take hills up and down, speed up and slow down, don't just walk at the same steady pace for the entire distance. Remember, this is strictly offered as an option for someone trying to get back into a basic exercise program and they have been cleared by their doctor to begin such a program.