Repeat this movement 10-15 times. After doing this successfully for a week or so, try removing one of the telephone books and continue to perform the exercise, now squatting to a lower depth. As your strength improves, you may well be able to remove the other telephone book. Throughout the movement it is important to monitor your form. The trick to smart training is to not do the same thing every day.
Variability is a good thing.
Vary your terrain by walking flat one day and hilly the next. Most people also try to walk too fast when they first start out, feeling that a 15 min mile is necessary for fitness improvements. Walking slowly will garner the benefits and will put you a less risk of injury. The following is a reasonable beginner s program, considering average fitness level when starting. If you ve not done any form of exercise for a while you may want to cut the distances by a third.