Easy Walk: Foundations

Warm-up

Gentle Walk
180 seconds
Find a comfortable upright posture with your shoulders dropped away from your ears and your gaze forward. Step forward lightly, letting your arms swing naturally at your sides as your weight shifts from heel to toe. Keep your stride easy and fluid rather than rushed. Exhale softly as you push off each foot, keeping your breath steady to avoid any pressure in your lower abdomen. Avoid locking your knees or tensing your neck as you move. You should feel a sense of lightness and gentle warmth throughout your body.

Main session

1 round

Brisk Paced Walk
840 seconds
Let's get those steps in! Begin standing tall and relaxed, shoulders gently back, eyes forward. As you start to move, let your arms swing naturally back and forth with each comfortable, energetic stride – aiming for two to four swift steps per breath. Remember to breathe deeply and smoothly throughout, inhaling through your nose and exhaling through your mouth. A great tip is to softly engage your core; imagine a string gently pulling you upwards from your head. Try to avoid letting your shoulders hunch up towards your ears – keep them soft and down. You’ve got this!

Cool-down

Gentle Walk
120 seconds
Find a comfortable upright posture with your shoulders dropped away from your ears and your gaze forward. Step forward lightly, letting your arms swing naturally at your sides as your weight shifts from heel to toe. Keep your stride easy and fluid rather than rushed. Exhale softly as you push off each foot, keeping your breath steady to avoid any pressure in your lower abdomen. Avoid locking your knees or tensing your neck as you move. You should feel a sense of lightness and gentle warmth throughout your body.
Calf Stretch Against Wall
60 seconds
Gently step forward, front knee bent and back leg straight, with both hands on the wall shoulder-width apart, feeling that gentle stretch through your back calf, breathing in as you lean into it and exhaling as you release slightly. Remember to keep that back heel firmly on the ground to maximize the stretch, avoiding the common mistake of letting your heel lift.