Walking, Swimming, Tai Chi & Yoga
Exercise Frequency Summary
| Exercise | Frequency | Duration per Session | When to Expect Results |
|---|---|---|---|
| Walking | 3–5 times per week | 30 min (start with 5–10 min) | 2–4 weeks |
| Aquatic exercise | 2–3 times per week | 30–45 min | 4–6 weeks |
| Tai chi | 2–3 times per week (daily when comfortable) | 15–30 min | 6–8 weeks |
| Yoga | 2–3 times per week + short daily practice | Class: 30–60 min; Home: 10–15 min | 4–8 weeks |
Sample Combinations
Option 1: Basic Program
- Walking 5 times per week + yoga poses for 10 minutes daily
Option 2: Aquatic Focus
- Aquatic exercise twice per week + walking 3 times per week
Option 3: Comprehensive Program
- Tai chi class once per week + walking 3 times per week + yoga at home for 10 minutes daily
[!note] The most important thing is consistency. Rather than designing the perfect program, pick one exercise you enjoy and stick with it for 3 months. That will produce far better results than a complex plan you abandon after two weeks.