Walking workout for today
Today: Color walk. 7 minutes, standing, from day 13 of our 28-day walking plan.
Stand beside a wall or kitchen counter you can hold, and wear supportive shoes.
New to exercise? Read who should check with a doctor first and the stop signs.
Today's session
Belly breathing
1 min 5 s
Soft eyes, easy breath.
How to do it
- Sit tall on a sturdy chair with your feet flat. Or stand with a chair beside you.
- Rest one hand on your belly and one on your chest.
- Breathe in through your nose for about 4 counts. Let your belly rise under your hand.
- Breathe out gently through your lips for about 6 counts. Let your belly soften back.
- Repeat for the time on your page. Let your shoulders stay loose.
Easier: Skip the counting. Just breathe in and out at a pace that feels natural, with one hand on your belly.
Take care:
- Feeling light-headed: breathe normally for a few breaths, then sit down if you are standing. Keep the breath gentle, never forced.
Tai chi opening
40 s
Float up, sink down.
How to do it
- Stand with your feet hip-width apart, knees soft, a wall or kitchen counter within reach. Let your arms hang.
- Breathe in. Let your hands float forward and up to shoulder height, palms down, as if the water is lifting them.
- Pause with your elbows soft and your shoulders low.
- Breathe out. Bend your knees a little as your palms sink down to your thighs.
- Repeat 6 times, slowly.
Easier: Lift your hands only to waist height, and rest one hand on the wall or counter.
Seated: Sit tall with your feet flat. Float your hands up on the in breath and let them sink to your thighs on the out breath. Everything else is the same.
Take care:
- Balance: keep a wall or counter within reach. Stay in the range of knee bend that feels steady.
- Sensitive shoulders: lift your hands only to chest height.
- Sensitive knees: bend only a little.
Brush the knee
1 min 20 s
Stand tall. 2 or 3 rounds each side.
How to do it
- Stand with your feet hip-width apart, knees soft, a wall or kitchen counter within reach.
- Shift your weight onto your right foot. Raise your right hand, palm forward.
- Breathe in. Let your left hand sweep down across your left thigh. Do not bend forward.
- Breathe out. Step your left foot a short way forward, heel first. Your left hand comes to rest beside your left hip as your right hand pushes forward.
- Shift back, bring your feet together, and switch sides. Do 4 rounds on each side.
Easier: Stay stationary: shift your weight and move only your arms. If you feel unsteady, do it beside the counter with one hand on it and move only the other arm.
Seated: Sit tall, feet flat. Sweep one hand past your thigh and push the other forward, then switch. Keep your back long.
Take care:
- Sensitive knees: keep the step short and your knee soft.
- Sensitive back: do not lean forward to brush the knee.
- Balance: keep a wall or counter near.
White crane spreads wings
1 min 30 s
Hand on the wall or counter. Toes down if you need them.
How to do it
- Step to the side of your chair and rest one hand on the top of the chair back. Or use the wall or a kitchen counter.
- Shift your weight onto your left foot, with your knee soft.
- Rest the toes of your right foot lightly on the floor beside your left foot.
- Keep your left hand on the support and slowly lift your right arm up and out, like a wing, to shoulder height.
- Hold for 3 breaths, then lower. Put your foot down. Turn around slowly in small steps, one hand on the chair, so it is on your other side. At the wall or counter, switch hands. Do 3 rounds each side.
Easier: Just rest your toes, without lifting the arm.
Seated: Sit tall, feet flat. Press down through the left foot, rest the right toes lightly, and lift your right arm like a wing. Switch sides.
Take care:
- Balance: keep a hand on the chair back, wall or counter at all times.
- Sensitive knees or hips: keep the standing knee soft.
Tai chi walk
1 min 15 s
Look around you as you walk.
How to do it
- Choose a short route, such as a hallway, with a wall or kitchen counter close.
- Stand tall with your arms relaxed and your knees soft.
- Step forward with your right foot, landing on the heel first, and roll through the middle to the toes.
- Move your weight forward only when your foot is down. Then step with the other foot.
- Walk slowly for the time on your page. Turn at the end with small steps, not a pivot.
Easier: Walk along a counter or wall with one hand on it. Pause whenever you wish.
Seated: Sit tall, feet flat. Slide one foot forward on its heel, roll it down, and then the other, as if walking slowly while seated.
Take care:
- Balance: keep a wall or counter close. Choose a clear path with no rugs.
- Sensitive knees or hips: keep your steps short and your knees soft.
- Wear supportive, non-slip shoes.
Closing form
1 min 10 s
Hands float up, then sink.
How to do it
- Stand with your feet hip-width apart, knees soft, a wall or kitchen counter within reach.
- Breathe in and float your hands up in front of you, palms down, to chest height.
- Breathe out. Let your knees bend a little as your palms sink slowly to your sides.
- Keep your feet hip-width apart, with a hand on the support if you like, and stand quietly for 3 breaths.
- Notice how you feel. Repeat the lift and sink twice if you like.
Easier: Skip the knee bend. Just float your hands up and lower them.
Seated: Sit tall, feet flat. Float your hands up, sink them to your thighs, then rest for 3 breaths.
Take care:
- Balance: keep a wall, counter or chair back within reach, and hold it if you feel unsteady.
- Stand up slowly after sitting.
- Sensitive shoulders: lift your hands only to waist height.
Then, if you like, walk on for 8 minutes at an easy pace.
Then stretch, 3 minutes
Side reach
1 min
Hips stay down. A small lean is plenty.
How to do it
- Sit tall on a sturdy chair with your feet flat, or stand with soft knees and a hand on a chair back.
- Rest your left hand on the chair seat or your thigh.
- Breathe in and lift your right arm out and up, with your elbow soft.
- Breathe out and lean gently to the left, keeping both hips down and your chest facing forward.
- Take 3 slow breaths, come up on an in breath, and repeat on the other side.
Easier: Keep the arm low, hand resting at your side, and lean a short way.
Take care:
- Sensitive back: lean a short way and keep your belly gently supported.
- Sensitive shoulders: keep your arm below shoulder height.
- Low bone density: keep the lean small and never pull on the chair to go farther.
Wrist and finger flow
50 s
Easy circles, then open and close the fingers.
How to do it
- Sit tall on a sturdy chair, or stand with your feet hip-width apart and a chair nearby.
- Hold your arms out in front of you, elbows soft.
- Make 5 slow circles with your wrists in each direction.
- Open your fingers wide like a star, then close them into a soft fist. Repeat 5 times.
- Finish by shaking your hands out lightly and letting them rest.
Easier: Rest your forearms on your thighs or a table and move only your hands.
Take care:
- Sensitive wrists or hands: use small circles, and skip the fist if it is uncomfortable.
- Sensitive shoulders: rest your elbows on your thighs.
Heel dig stretch
1 min 10 s
Sit near the front edge of the chair. Hinge from the hips with a flat back.
How to do it
- Sit tall near the front edge of a sturdy chair, feet flat.
- Slide your right foot forward until your leg is nearly straight, with your knee soft. Rest your heel on the floor with your toes up.
- Place your hands on your left thigh.
- Breathe out and hinge forward a little from your hips, with a flat back, until you feel a gentle pull.
- Hold for 4 slow breaths. Switch legs and move your hands to your other thigh.
Easier: Bend your knee more and hinge a smaller way.
Take care:
- Sensitive back: hinge only a little, chest lifted.
- Sensitive knees: keep your knee bent.
- Low bone density: keep your back long and do not round it.
- Hip replacement: keep the hinge very small, or skip it, as your surgeon or therapist advises.
A different session here tomorrow. The full plan has 28 days, with easier and harder versions of every move. See all 28 days.
Stop if anything hurts. Stop signs