My first 40 minute walk on advice from rehab 🚶

[Instructor57]

I have been out most days but not actually tracking the walks or posting about them but today was a suggested increase from the rehab team .Basically 10 minutes light warm up walk followed by 20 minutes at a perceived effort of 13 on the Borg scale followed by another 10 minutes light cool down walk .

I actually chose a route that I used on the early weeks of C25k.

I'm only supposed to do 5 days out of 7 so a couple of days off now .

It's slow progress, but progress non the less 🙂

[AlMorr 1000miles per year]

Well done to you Ian on that 40 minutes 🚶 walk, ✅👍also, those are five beautiful photos you took during your walk, that's a new one for me, the Borg scale, nice that you chose a route that you used in the early weeks of C25K, I wish you well on your progress ✅👍

[Instructor57 in reply to AlMorr]

Thanks Alan , much appreciated 🙏The Borg scale is a rating of perceived effort. (RPE)

Borg's RPE scale .

It goes from 6 up to 20

Where 6 is no exertion at all

And 20 being maximum exertion.

I have been asked to keep at 13 which is:

'Somewhat hard, breathing slightly heavier than normal' 🙂

[Doris8 1000miles per year]

Lovely photos , good luck in your rehab

[Instructor57 in reply to Doris8]

Thank you 🙏

[Birdlady64]

That's great news Ian! Well done you. Hope the rehab continues to go well. It's a lovely time of year to be getting out and about🤗

[Instructor57 in reply to Birdlady64]

Thanks Diane, still a little nervous but I guess that will take time !

[PeggySusi]

Wishing you well in your progress to full recovery.

[Instructor57 in reply to PeggySusi]

Thank you 🙏

[Oldfloss]

Progress indeed... and beautiful photographs in the bargain x

[Instructor57 in reply to Oldfloss]

My early c25k routes 😊

[Runnin-g]

Lovely pics, great to hear you’re starting to get out, wishing you all the best for your rehab 😊

[Instructor57 in reply to Runnin-g]

Thank you so much 🙏

[LottieMW Administrator]

Glad to see you out walking again Ian. Great that you have a rehab programme to follow…I’m guessing that these are tried and tested, like the C25k plan, so should help build your confidence about beginning to exercise again.

Lovely photos too…👍🏼😄

[CBDB Administrator]

Wow! I think that’s mighty progress! Fabulous. And hopefully it’s fun revisiting your C25k route!