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 on your left leg, with your knee slightly bent.
2. With your right leg, tap your toe in front, keeping your weight through your standing leg, then return your foot to the middle.
3. Tap your toe out to the side, then back to the middle.
4. Tap your toe behind you, then back to the middle.
5. Repeat on the opposite side, standing on your right leg and tapping with the left foot.
Exercise notes:
This exercise can be made more challenging by tapping at more points around the circle (e.g. at 1, 2, 3, 4, 5 and 6 o’clock).
You can also make this exercise more challenging by not placing your foot back to the middle between taps or increasing the distance from your standing leg with each toe tap.
Movement can be sped up or slowed down.
The standing leg can be bent more or less to increase or decrease the intensity.
Cue: Imagine you are tapping an egg which you do not want to break.
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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