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. Place one foot in front of the other, heel-to-toe, like you’re walking on a tightrope
2. Hold this position for 30 seconds.
3. Repeat on the other side with the other foot in front.
Exercise notes: Stand near a bench, desk or stable chair for balance support if needed.
To decrease the intensity of this exercise, line up the inside arch of your foot with your big toe of the opposite foot in a semi-tandem stance.
To make this exercise more challenging, close your eyes or turn your head side to side.
Disclaimer: Stand near a stable support if you have balance concerns.
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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