VASKUNA

Vaskuna / Routines / Longer walk

13 minutes · Walking · Moderate

Longer walk

Add a brisker minute. The weekly plan brings it in from week three.

Have within reach

  • A sturdy chair
  • A clear stretch of wall
  • Somewhere to walk, indoors or out

The running order

Each movement starts with a few seconds to get into position, and the thirteen minutes include them. Each movement is done once. The times are for the first weeks of the plan; later weeks hold some movements a little longer.

To warm up

  1. Ankle pumps: the two ends of the movement, drawn as a line figure

    45 seconds

    Ankle pumps

    Sit tall, feet forward. Point your toes away, then pull them back towards you.

Then

  1. Steady walk: the two ends of the movement, drawn as a line figure

    10 minutes

    Steady walk

    Walk at a pace where you could talk but not sing. Indoors or out.

  2. One brisker minute: the two ends of the movement, drawn as a line figure

    one minute

    One brisker minute

    Pick the pace up a little for one minute, then ease back.

To finish

  1. Calf stretch: the two ends of the movement, drawn as a line figure

    45 seconds, changing sides halfway

    Calf stretch

    Hands on the wall, one foot back, heel down, back leg straight. Hold, then swap.

To keep a copy

Print this page from your browser: the pictures, menus and buttons are left off, so the running order fits on a sheet.

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.

Vaskuna builds you a week of short sessions and talks you through each one.

Download on the App StoreFor iPhone. Free for your first seven days, with no card and no account.

All nineteen routines