Stress   Stress and anger are a part of life. However, the body's reaction to uncontrolled stress and anger is a risk factor for heart disease. When the body senses danger, it releases epinephrine, a hormone that makes the heart beat faster and the body ready for action. People who are stressed all the time, also secrete a hormone called cortisol. This hormone raises blood pressure and causes the body to retain fluids. Together, these circulating hormones place more stress on your heart.     Warm up Target zone exercising Cool down Total time Week 1         Session A Walk 5 min. Then walk briskly 5 min. Then walk more slowly 5 min. 15 min. Session B Repeat above pattern Session C Repeat above pattern Continue with at least three exercise sessions during each week of the program. Week 2 Walk 5 min. Walk briskly 7 min. Walk 5 min. 17 min. Week 3 Walk 5 min. Walk briskly 9 min. Walk 5 min. 19 min. Week 4 Walk 5 min. Walk briskly 11 min. Walk 5 min. 21 min. Week 5 Walk 5 min. Walk briskly 13 min. Walk 5 min. 23 min. Week 6 Walk 5 min. Walk briskly 15 min. Walk 5 min. 25 min. Week 7 Walk 5 min. Walk briskly 18 min. Walk 5 min. 28 min. Week 8 Walk 5 min. Walk briskly 20 min. Walk 5 min. 30 min. Week 9 Walk 5 min. Walk briskly 23 min. Walk 5 min. 33 min. Week 10 Walk 5 min. Walk briskly 26 min. Walk 5 min. 36 min. Week 11 Walk 5 min. Walk briskly 28 min. Walk 5 min. 38 min. Week 12 Walk 5 min. Walk briskly 30 min. Walk 5 min. 40 min. Week 13 on: Check your pulse periodically to see if you are exercising within your target zone. As you become more fit, try exercising within the upper range of your target zone. Gradually increase your brisk walking time to 30 to 60 minutes, on most days of the week. Remember that your goal is to get the benefits you are seeking and enjoy your activity.

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