Before you get into your workout it’s important to warm up. Just 5 minutes of light activity is all you need. Things like:
Walking
Jogging on the spot
Pumping your arms
Shoulder rolls
Controlled punches
Circular ‘windmill’ arm movements in the air.
1. Start standing with your feet together and your eyes closed.
2. Stretch your right arm out to the side while bringing your left hand to touch your nose.
3. Stretch your left arm out to the side while bringing your right hand to touch your nose.
4. Continue alternating sides.
Exercise notes:
Stand near a wall, bench, desk or stable chair for balance support if needed.
To make this exercise less challenging, keep your eyes open or widen your stance.
To make this exercise more challenging, stand heel-to-toe with one foot in front of the other.
Disclaimer: Perform near a wall or stable support, as balance is more challenging when vision is reduced.
After your workout, cool down by following any of the above activities, again for 5 minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
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