Warm-Up
Purpose:
- Prepare your body for exercise by gradually increasing body temperature.
- Gradually increase your heart rate and blood circulation throughout muscles, tendons and ligaments.
This exercise warms up muscles in the lower limbs, and muscle groups around the shoulder joints.
Follow the step-by-step instructions below:
Step 1:
Stand tall
Step 2:
March slowly on the spot, at your own pace.
Step 3:
Lift your knees slightly higher.
Step 4:
Swing your arms as you march.
Continue for 1 minute.
Steps 1 to 4 are counted as
1 set. Perform
3 sets of this exercise.
Modified for Frailer Seniors: Seated March
Frailer seniors can perform this exercise while seated.
Follow the step-by-step instructions below:
Step 1:
Sit straight and tall.
Place your hands gently on your lap.
Step 2:
Check that your feet are firmly on the ground and shoulder-width apart.
March slowly on the spot, at your own pace.
Step 3:
March and focus on lifting your thighs off the seat.
Continue for 1 minute.
Steps 1 to 3 are counted as
1 set. Perform
3 sets of this exercise.