Month 1:

Exercise 5 days a week

3 days lower intensity continuous exercise - at least 45 mins walking
incorporating hills and walking up stairs. Try to increase to one hour by the
end of the month.
Exercise 2 days at a higher intensity level (e.g. circuit or interval
training) to promote increases in muscular strength:
Stretching
Bodyweight squats x 20
Push ups x 20 (on knees)
Step ups x 10 each leg
Crunches x 20
Lunges x 10 each leg
Month 2:
Incorporate one full day low intensity walk each week (6 - 10 hours) and
2 long walks (2 - 5) hours including hills, stairs and uneven surfaces.
2 strength sessions:
Stretching
Bodyweight squats x 20
Push ups x 20 (on knees or toes)
Step ups x 10 each leg
Dips x 20
Lunges x 10 each leg
Crunches x 30
Repeat this circuit 3 times.
Month 3:
Incorporate one weekend doing back to back walks (7 - 8 hours each
day) on rough terrain. Include shorter walks (1 - 5 hours) on 1-2 other
days in the week.
2 strength sessions:
Stretching
Burpees
Push ups (on knees or toes)
Walking
Lunges
Skipping
Dips
Crunches
Hover
Repeat this circuit 3 times - 45secs on 15 secs rest between each exercise