14 minutes · Walking · Gentle

Steady walk and stretch

A walk, then a wind-down. The weekly plan can include it from the first week.

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 fourteen 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. 

   45 seconds

   Ankle pumps

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

Then

1. 

   10 minutes

   Steady walk

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

To finish

1. 

   45 seconds, changing sides halfway

   Calf stretch

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

2. 

   a minute and a half

   Slow breathing

   In through the nose for four, out through the mouth for six. Never hold your breath.

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.

All nineteen routines