Maintain your walking capacity without leaving your home
The following clips may be beneficial for you to use in your own home , however you will still need to be mindful completing some of these exercises.
Brainfit Exercise Physiology participants who have completed an initial assessment will be aware of exercises to avoid to manage their condition safely using exercise.
A list of general guidelines used in Brainfit Group Classes can be found to the side of this page. Please read through these General Exercise Safety Guidelines prior to starting your exercises. Please also read through the Exercise Disclaimer page by following this link
Brainfit Exercise Physiology participants who have completed an initial assessment will be aware of exercises to avoid to manage their condition safely using exercise.
A list of general guidelines used in Brainfit Group Classes can be found to the side of this page. Please read through these General Exercise Safety Guidelines prior to starting your exercises. Please also read through the Exercise Disclaimer page by following this link
Exercise Safety Guidelines for Walking Videos
Exercise Safety for Walking
Exercise Modifications
CAUTION
- Stand near a bench or stable chair for balance
- Don’t lift foot off ground to begin with but rather start with lifting one heel only
- Make sure your balance training area is free of objects to fall on
- Practice these exercises at home with company to begin with
- If you are feeling wobbly make sure you always use a chair
- Make sure you are breathing at a controlled rate in that you can still speak 5 words without a breath.. eg " The wheel on the bus"
Exercise Modifications
CAUTION
- If you have sore hips, bursitis, hip replacements, avoid too much side stepping and opt for stepping out with one leg holding onto the chair
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Replace side steps with side raises on spot holding onto chair
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Replace walking backwards with step backs on spot holding onto chair
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Replace marching in spot with marching with chair if you feel unbalanced
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Exercises that assist with maintaining walking strength
The exercises in the printout provided by Brainfit Exercise Physiology in the print out below , are designed to maintain the strength of your walking muscles and to maintain rhythm whilst walking.
Try to do these exercises each day in repetitions of 5 at a time and then build up to 20 reps at a time.
You can download 3 different exercises programs that may help with your walking below.
Some of these exercises can be completed lying on your bed, or sitting in your chair.
Please do not complete any exercises that may cause you pain.
Try to do these exercises each day in repetitions of 5 at a time and then build up to 20 reps at a time.
You can download 3 different exercises programs that may help with your walking below.
Some of these exercises can be completed lying on your bed, or sitting in your chair.
Please do not complete any exercises that may cause you pain.
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Download Walking Exercises HereExercises that can be completed lying on your bed
Exercises that can be completed whilst sitting
Exercises that can be completed whilst standing with support
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Walking Videos
The walking videos created by Walk at Home by Leslie Sansone are a great way to improve your fitness.
An example of this video has been placed below , you can find more by searching Walk at Home by Leslie Sansone.
Remember to follow the guidelines placed above so as to make sure you are not walking sideways with bad hips or lack of balance and hold onto a chair if you need to. Rather than walk sideways or backwards, stay supported by holding onto your chair and take a single step back on the spot or side step on the spot
An example of this video has been placed below , you can find more by searching Walk at Home by Leslie Sansone.
Remember to follow the guidelines placed above so as to make sure you are not walking sideways with bad hips or lack of balance and hold onto a chair if you need to. Rather than walk sideways or backwards, stay supported by holding onto your chair and take a single step back on the spot or side step on the spot
