When do I bump up the exercise?

I have been walking for about an hour and a half a day (5 or 6 miles, I think) for the past 2 weeks...but want to become more active. I have done a little bit of stationary biking as well.  I hope what I am doing is enough right now-- as i don't want to shock my body too much (never exercised a day before this, really). When should I bump up the exercise and how much? Is walking enough? at least for now?

The best rule of thumb when it comes to exercise is to 'do what you can' or what you feel comfortable with.  If you really enjoy a particular exercise and do that for whatever amount of time...increase that by say, 10 minutes to start and if you still feel you can keep going, then keep going!  If adding time isn't a viable option, you can always add to an exercise by doing a modified version or adding weights (depending on what type of exercise it is). 

Personally, I go as far as I can go without causing permanent damage.  I'm a little more gung-ho than a lot of people, but the only downside for me is having slightly sore muscles more often.  I'm totally cool with that.  Just be careful and experiment with what feels good.  That's the best measure of how much exercise you can and should be doing because nobody knows you better than YOU!  Best of luck!

Thank you, superfox. That helps me a little more. My muscles feel a little sore, but I never feel out of breath or feel as if I've really "worked out". Perhaps I should begin adding more difficult/strenuous exercise or even running (Although i've always hated running).

What do you do for exercise? It sounds like you push your body pretty good (with restraint)...what did you start with for exercise?

 

Thanks, again!

When it gets too easy.  ;-)  Try to challenge yourself a little every day ... some days you'll have more energy for it than others.

You'll find yourself getting better through practice anyway ... faster pace, longer endurance, better form ... so just keep improving something.

I've been working out for years and 90 minutes a day is my goal - so if you are just starting and doing that you are probably doing more than enough.  You don't want to overdo it too soon or else either get injured or burned out.  Work at your own pace and if your workout starts to get too easy or you feel you aren't accomplishing your goals then change it up - or find a new route and stuff. 

One simple thing to do is increase intensity.  So if you have a stationary bike, you might take away 30 of those walking minutes and add them to the bike workout but increase the resistance significantly (to a level you are comfortable with) on the bike.  You will work different muscle groups, as well.

When you increase intensity you can also decrease duration and still burn the same calories while shaping up your body more quickly.  If that makes sense.

You might be able to try an elliptical if you have access to one.  Most gyms have them.  They are great for burning calories without the impact on knees that running has.  You can increase the resistance to burn more calories too.

If your muscles are sore but you aren't feeling the shortness of breath of a "real" workout, pick up the pace and walk FAST.

Test yourself by going the same distance in a shorter amount of time, and sing the whole way. If you're really ambitious carry a weighted backpack or 5lb weights to burn extra calories. If you can't sing when you're nearly done, you've maxed out.

Use that as what I call a "good day" workout, and slow it up a bit for the not so good days, but keep the weight. I carry the little backpacks full of water bottles when I hike, you'd be surprised how just a few pounds, that you barely notice, can make such a difference in your endurance.

Don't forget to stretch before and after your walks.

Thank you for all of your replies! Those are really good suggestions and very helpful!!!! I might try to a higher level of intensity on the bike...or the eliptical-- although I'm worried that will tire me out fast. Thank you, everybody!!!!