13 minutes · Walking · Moderate

Walk and strengthen

A walk with something extra. 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.

In order

1. 

   10 minutes

   Steady walk

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

2. 

   45 seconds

   Standing heel curl

   Stand behind the chair and hold its back. Bend one knee to bring the heel up behind you, then lower. Alternate.

3. 

   one minute

   Heel raises

   Stand behind the chair and hold its back. Rise onto your toes slowly, lower slowly.

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.

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