If you are physically inactive at work and at home for more than six months, you should start very slowly. Start with daily or alternate-day 10-minute stretching exercises, moving all the joints and the muscles of the upper and lower limbs as well as the trunk. Follow with 20 minutes of brisk walking (a little more than a mile), and then cycle for 5–10 minutes. A stationary bicycle or treadmill is a good investment.
After about four weeks of this mild exercise, increase the walk to 30 minutes and cycle for 10–15 minutes. After one month of this routine, if you feel well with no abnormal symptoms such as chest, throat, or arm discomfort, very fast heartbeats, or shortness of breath, you can freely engage in your favorite racquet sport. Swimming is well known to be an excellent conditioner as well as pleasurable exercise. If you wish to move to vigorous exercise, you should have a medical checkup. It is a pity that many individuals commence regular jogging or other exercise at 18 and stop at 38. For some it is a pleasure and for others an obsession that imposes stress. Those who love jogging should obviously continue, especially through the vulnerable years between 35 and 55.
B. Heart Rate Maximum and Training Range

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