Exercise #1
Standing Marches
How to do it:
- Stand tall with your feet hip-width apart.
- If needed, hold on to the wall or a sturdy piece of furniture for balance. As you get stronger, perform the move without holding on to anything.
- From here, lift one knee until your thigh is parallel to the floor (or as close to parallel as you can go) while keep your torso straight and avoiding any leaning.
- Pause, then slowly return your foot to the floor.
- Perform 20 marches, alternating between legs with each march.
Exercise #2
Seated Alternating Curl
How to do it:
- Sit tall on a bench with your feet about hip-width apart on the floor for support, and brace your core. Hold a dumbbell in each hand by your sides.
- Keeping your elbows tucked to your sides, bend one elbow to curl the dumbbell up to your shoulder. Pause, and lower your arm. That’s one rep. Do 10 reps on each side, and rest for 60 seconds.
Exercise #3
Brisk Walking Form
How to do it:
- Walk Tall
- Stand tall with your ears over shoulders, shoulders over hips, hips over knees, and knees over ankles.
- Engage Your Core
- Draw your navel up and in.
- Step Heel-Ball-Toe
- As you step forward, land on your heel and roll through your foot’s natural range of motion to your toes.
- Look Up
- Keeping your ears over your shoulders, let your gaze naturally fall to the ground ahead of you, about 10 or 15 feet away.
- Pick Up the Pace
- To find the right pace for you, aim to walk at a speed that allows you to speak only in broken sentences.