Short "Walk at Home" follow along gentle workout

[Applause] okay i'll do my walking doors instead [Applause] then [Music] hello healthy people i'm richard and welcome back to exercise for health and today i've got another mini mover routine for you to follow along to which involves walking at home without the need to face the elements if you're new to this channel we offer tips advice and exercises each week to help you manage your health condition with physical activity so go ahead and tap the subscribe button below and the bell icon if you want to be notified of when we upload a new video so today i have a short walk-in routine that you can follow along to at home for 10 minutes you won't need anything other than a small space but if you feel that you want to wear a backpack and you're walking boots to add to the effect then that's entirely up to you okay let's get walking right then welcome to your 10 minute walk so as we go through this we're going to basically be doing 30 seconds of walking followed by 30 seconds of a walk-in type exercise on the spot uh so then we're going to do 10 times so effectively that will make up your 10 minutes so let's start off then with a walk first of all just on the spot so we'll do this for 30 seconds and then what we'll do is we'll do 30 seconds of an exercise where it's still kind of a walking based exercise so while we're walking in this sort of position just make sure you've got good posture so make sure you're walking tall a little bit of a knee raise and just a little bit of a swing of your arms as well that's it so the first exercise we're going to do then for 30 seconds is going to be a bit more of a march so let's go into that now so it's just an exaggerated walking movement where we're going to lift the knees up a little bit higher and get a little bit more of a swing of your arms as well good so still think about your posture lovely and as we go through this you should start to feel like you're getting a little bit breathless which is exactly what we want okay last couple of seconds on this one and let's go back to normal walk again so back to your standard walk so we'll keep coming back to this after doing the 30 seconds of the exercise so again this is where you can just get your recovery a little bit if you need it from those exercises [Music] good how you feeling so far you should be starting to feel a little bit breathless so the next one we're going to do is a heel dig out to the front so this is where we're going to alternate with our feet so let's start with that so we're going to alternate between the feet doing a heel dig to the front so as you do that just make sure you're pulling the foot and the toes back towards you again still think about your posture so you're doing it nice and tall and just alternating between the feet good another 10 seconds on this one great and let's go back into the walk again okay so for the next round we're going to do for the 30 seconds we're going to do toe taps we're actually going to do this in different directions so we're going to do it to the front to the side and to the back for each foot so just make sure you've got enough room in front of you to the side of you and behind you to do those toe taps again we just stick with the walk for the last few seconds so you need to point the toes forwards for this one okay so toe tap to the front and then the other foot then to the side and the other foot then to the back and the other foot we repeat so front front side side back back and repeat front front side side back back can we go through the whole process again good last few seconds on this one good and we'll go back to a walk again okay hopefully you're feeling good so the next one we're going to do is going to be a little bit of a knee lift more so than what we did with the marching movement but we're actually going to bring the knee up and slightly across the body to tap the hand on the opposite side so if you want to you can put your hands out in front of you as a guy don't bring them up too high because you're going to try and get your knee to tap the hand so from there we're going to bring the knee up and across the body to tap the hand on the opposite side again while you're doing this think about your posture still so you're not trying to hunch over as you do this make sure you stand up tall we just allow that need to come up and across so there's a little bit of a twist introduced to this one good last few seconds on this well done and then back to normal walk again okay so the next one we're going to do is we're going to do some hill flicks to your bottom so while you keep moving i'll just show you this one so we're going to go heel flick hill flick so it's still like a walking movement but we're just gonna try and get the knee to bend a little bit more so that'll be the next one we'll start that in a few seconds time okay get ready right off we go so we're just going to flick a hill up towards your bottom and then do the other one so getting that knee to bend as much as you can now you can do this relatively slowly if you want to and that will work a bit more on your balance because you'll be on the one foot for longer or if you want to you can just walk a little bit faster if you feel that you want a bit more of a cardio respiratory workout you can up the tempo a little bit good last few seconds on this one brilliant and then back to walk again okay we're kind of halfway through now so we've done five we've got five more to do hopefully you're feeling good by this point so the next one we're going to do is what i call a pendulum which is basically transferring the weight from one foot to the other foot but the feet will be going up and out to the side so get yourself ready so from there we're going to raise a leg and then switch so going from one side to the other side so again it's still kind of that walking action but instead the legs are going out to the side rather than to the front brilliant so you don't have to raise that leg too high it's only just to get these muscles on the side of the hips to activate a little bit good and then let's go back into a walk again brilliant okay so for the next one we're going to do it's going to be little tiny low kicks out to the front again we'll alternate left and right so in the same way that we were raising the legs out to the side this one's going to be out to the front and you can put a bit of a flick into this one as well if you want to so we'll start in about 10 seconds time okay right ready so we're just going to lift the knee up and give it a little bit of a flick out to the front so depending on your flexibility if you want to go a bit higher with the kick you can but i would suggest you just keep them relatively low just so you can get the movement that's it good last few seconds on this one and let's go back into a walk again okay we've got three to go so the next one we're going to do what i call a skater push which is basically where we're going to raise the leg this time to the back so we've done one to the side one to the front this one's going to be to the back again we'll alternate legs think of it like someone ice skating they're pushing their foot back behind them to propel themselves forwards that's basically what we're doing with this movement so let's try that one so from there we're gonna raise the leg back behind and then the opposite one i'll try not to kick my tv good so again still got this walking movement with my arms i'm really focusing on trying to raise the leg back up behind me i'm keeping the legs straight as well so you should feel the muscles around your bottom start to work a little bit on this one as you raise the leg back behind you and keep up nice and tall good and then we'll go back into a walk again okay just two to go how are you feeling hopefully you're feeling good just two left and that's your 10 minutes so the next one we're going to do is a side step so basically we're just working from moving from side to side where we're going to tap one foot to the other foot so get ready right so we're going to go from one side to the other side so just use the space that you've got just to tap one foot to the other one again you can make this a little bit harder by doing the movement faster if you want to and you can also move more if you've got more space to move more side to side that will also make it a little bit harder as well again i still got this wall connection with my arms as i do the side step brilliant good let's go back to walk well done so we're in our last minute now so we've got the last one to do now this is one where i want you to get you to move forwards and backwards so just make sure you've got enough room in front of you to take three steps forwards and then we'll take three steps back to where we started so it's just getting a bit more of a movement with the walk rather than just continually walking on the spot okay so last one coming up then so from there let's go step step step touch one two three to go back one two three forwards one two three back so just do that in your own time [Music] so if you've got more space than i have great you'll be got to take bigger strides to get more of a movement last few seconds good and there you go there's your 10 minutes done give yourselves a clap well done good work i hope you enjoyed our second mini mover today and if you did then please give it a like by clicking the thumbs up button below to help this channel grow so more people can benefit from these videos and leave a comment to let me know how you got on remember to stay active keep moving and i'll see you next week thank you for watching if you enjoyed this video today please give it a thumbs up you can also click here to subscribe to this channel or click here to watch a recent video see you soon

Channel: Exercise For Health

Views: 40,802

Keywords: Exercise For Health, Walking, Seniors exercise, Home exercise

Id: J3WuxajyvJE

Length: 12min 3sec (723 seconds)

Published: Sun Nov 29 2020