Beginner Workout

PROGRAM OVERVIEW:

WARM UP: 5-10 minutes of gentle marching inside or walking outdoors

STRENGTH EXERCISES: 2 times a week
Step ups
Upper back rows
Chair squats
Countertop push ups
Calf raises
Lateral raises

BALANCE EXERCISES: 3 times a week
Standing with feet together
Standing Semi-Tandem
Weight transfer side-to-side
Assisted 1-legged stand (holding chair or counter)

CARDIOVASCULAR TRAINING: 3 times a week
Mall walking, stationary bike, treadmill for 10-30 minutes (start with the time you can manage and work up to 30 minutes over 1- 2 months)
Your intensity should feel moderate/somewhat hard or a 3 or 4 out of 10 on the BORG scale.
IMPORTANT!! Finish your cardiovascular training session with at least 5 minutes of gradual cool down. If you feel dizzy or lightheaded, you may need to cool down longer than 5 minutes.

FLEXIBILITY:
To follow suggested stretches, click below

Program Photos and Description

Step Ups: 1 Set of 10-12 repetitions

Stand on bottom stair with as much of your foot on the stair. Hang on to nearby railing if you require additional assistance. Press through the heel of your foot and step up, leaving a little bend in your knee. Very slowly return your back leg to the floor behind you and repeat the up and down motion for 10-12 repetitions. You should spend 5 seconds doing each repetition.

Safety tips:
Do not let your knee move ahead of your toes
Never lock your knees
You should feel burning or fatigue in the quadriceps muscles, but never should feel pain in your knee joint!

If you feel pain in your knee;
1)Check your technique
2)Limit your range of motion / find a lower step or start with a phone book! 3)You may need to consider starting with some more modified exercises suggested in the section "Exercises for Knee Pain"

*Stand behind sturdy chair with feet shoulder width appart. *Hang onto back of chair for extra stability if needed. *Weight bear on 1 leg with slight bend in knee. *Gently move other leg up and down by tapping toes on floor. *Control the movement slowly and you will start to feel both sides of your hips getting fatigued and warm. *Rest for 30 seconds before repeating on other leg.

Safety tips: Do not lock the knee that you are standing on. Keep your posture tall - no leaning to the side in order to lift your leg! Keep a small range of motion; the leg shouldn't be raised to high to the side. Stop the exercise if you feel any pain in the hip or knees. If this happens, see modified exercises under the HIP AND KNEE EXERCISES