156 SECTION II. WHAT TO DO WITH THE INFORMATION TABLE 6.1 The Pace Walking Plan(Phase I: Introductory rogram) Do Week M w Th F ss Total Comments Off 10 Off 10 Off Off 10 30 Ordinary walking 2 Off 10 Off 10 Off Off 1030Ordinary walking 3 Off 20 Off 20 Off Off 20 60 Ordinary walking 4 Off 20 Off 20 Off Off 20-60 Ordinary walking 5 Off 20 Off 20 OffOff 20 60 Fast walking 6 Off 20 Off 20 OffOff 2060 Fast walking 7 Off 20 Off 20 Off Off 30 70 Fast walking 8 Off 20 Off 20 OffOff 30 70 Fast walking 9 Off 20 Off 20 Off Off 20 60 Pace walking 10 Off 20 Off 20 OffOff [30170 Pace walking Off 20 Off 30 Off Off 30 80 Pace walking 12 Off 20 Off 30 OffOff 3080 Pace walking 13 Off 30 Off 30 Off Off 3090Pace walking Times in minutes. if they begin exercising. Despite these positive reinforcements, most people have busy schedules and other demands that make it difficult for them to make room in their lives for exercise on a regular basis The correct first step for many patients who are motivated to start exercis- ing is to discover that they can indeed find and make the time in their lives for exercise on a regular basis. They should define success for themselves by set ting reasonable goals, recognizing that change will not occur overnight, and placing themselves in control of the process. For most people, the focus of the first 2-4 weeks of an exercise program (Table 6.1)should include making the time to exercise and walking instead of learning a new sport or athletic activity Patients who live in poor neighborhoods or who have limited resources face special challenges in becoming physically active. They often lack a con- ducive and convenient place in their built environment or safe surroundings to engage in regular exercise of the type discussed here. Researchers and urban planners are beginning to deal with this important issue Duration and frequency y The original regular exercise recommendation of the acsm dates back to the early 1980s and stated that in order for exercise to have a health benefit, it