Free Exercise Routines

Step up exercise:
– Always get cleared for physical activity by your doctor or physical therapist
– Wear appropriate closed toe shoes like sneakers with laces tied
– Find a stable step & surface you can step up on with both feet clear of ice, water or slippery surfaces
– Stop & call your doctor if experiencing any symptoms like chest pain, shortness of breath, dizziness…
– You can also do this indoors if you have an appropriate aerobic step or a staircase- on the bottom step

1.) Start with both feet on the ground (#1)
2.) Step up with one leg onto the step (# 2) You can start with your right, or left
3.) Step up with your other leg onto the step so both feet are on the step (# 3)
4.) Step down with your opposite leg (# 4)
5.) Step down with your other leg so both feet are on the ground (# 5)
6.) Repeat for about 2 to 3 min at a walking pace for a warm up- then take a 30 second to 2 minute break
7.) Then go as fast as you can for 30 seconds to 1 minute (however long you can go for) taking 30 seconds to 2 minutes in between for rests
8.) Repeat step 7 about 10 – 30 times. You can start small and work your way up

* Do this exercise daily, every other day or a few times / wk. as part of your 30-60 min. exercise per day. If you start to experience serious pain in your lower body, stop the exercise and call your doctor.

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