A. General Advice
If you are under 40, do not have arthritis or moderate or severe hypertension, and feel in good health, you can engage in all activities including vigorous exercise as frequently as you desire. Regardless of age, it is wise to do 5–10 minutes of warm-up exercises before going on to vigorous exercises. Warm-up exercises prevent the pulse and blood pressure from increasing abruptly, thereby putting sudden strain on the heart. You should engage for one to two weeks in moderate exercise such as walking one to two miles or jogging one mile daily before considering vigorous aerobic exercise such as running two to five miles three or four times weekly. If you are under 35, there is very little reason to check the pulse rate. If you feel your heart pounding away very rapidly, then slow your pace. For those engaged in competitive sports: We are in agreement with other experts that running is perhaps the best exercise for those who require the stamina to perform well. The swimmer, boxer, or cyclist should jog to develop stamina and medium weight training to strengthen other muscles. Similarly, the runner should engage in other exercises, especially swimming and cycling.
For individuals over age 40 in good health, the following advice is given. Walking two miles in a half hour, swim¬ming, and cycling are excellent exercises. They are efficient and safe as well as economical. Walking four miles in 60–70 minutes and climbing six flights of stairs twice daily can produce cardiovascular conditioning. You do not require special equipment and you do not have to travel to a gym, ski slope, or racquet club. Walking two miles quickly burns up as many calories as jogging one mile. Jogging exercises the legs but not the important quadriceps muscles at the front of the thighs. Walking up three to six flights of stairs twice daily or cycling will strengthen the quadriceps and strong quadriceps strengthen and stabilize the knees.

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