10 Minute Gentle Indoor Walk for Seniors and Beginners
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- Опубліковано 7 сер 2024
- This 10-minute indoor gentle walking workout at home will help improve your cardiovascular health by getting your heart rate up, increase your endurance, and build strength in your legs, glutes, core and upper body. Perfect for seniors and beginner exercisers, this workout can be done in a chair or standing. It’s about 1200 steps, more or less depending on your pace.
This workout has two sets of three exercises each done twice in 30 second intervals. Go at your own pace and increase when you feel stronger. Want more challenge, add light weights!
00:00 Introduction
00:36 Warm Up
02:01 Exercise Round 1
07:14 Exercise Round 2
11:55 Cooldown
150 minutes of moderate cardio work and 2 strength training sessions a week are recommended for optimal health. If you’re just starting out, don’t worry about hitting these numbers right now. It’s most important that you do any amount of movement and build up from there. We know you can do it and are here to help you!
yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Say “yes” 2 your next steps to fitness and joy.
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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.
#walking #walkingforseniors #walkingforbeginners
Songs by TELL YOUR STORY music by ikson™ ikson.com/ - Навчання та стиль
When I saw your video come up on my phone I decided to give it a try. I had such a bad fall on Christmas and this is the first workout in a chair, this time, to be able to get some proper exercise. I am so grateful for you guys! Looks like I am starting from beginner but it's okay. Really appreciate you both. Hope you have a wonderful day!
Thank you! Happy we "popped" up on your phone! Using a chair to exercise gives your heart and muscles the same good health benefits! So keep it going! Every journey starts with the first beginning step! 👏 Keep moving with us! See you soon! 🧡
Wishing you the best . I too am recovering & these ladies are a blessing .
@@bethcrumbacker I hope you get better soon. Just keep going forward even with baby steps. We will get there! These ladies are the best.
@@bethcrumbacker me too. Wishing you all good things and better health!
What a great workout. Thank you for all you do.❤❤
Thank you! Good to see you! Glad you enjoyed the workout! You did your body good! YAY! Keep it going and keep moving with us! See you soon! 🧡
Great workout. I started out using my chair and I have progressed to standing.👏 I'm 68 years old trying hard to regain strength and balance. I had a difficult heart surgery with complcations. That led to a 6 week hospital stay. 💪
I began to do your workouts again, I´m kind of lazy but I love them because they´re so easy to do and they help me a lot. I´ve decided to get up and move! Thank you so much.
Thank you! That's great! Happy you are exercising with us again! 👏 It's okay to take a break but so much better for your heart and muscles to exercise! Keep it going and keep moving to stay strong with us too! See you soon! 🧡
Go Irma!
ह
Live inWales UK and do your excersises every day, great for golden oldies. Thank you both.
Thank you and hello to you Wales! So nice of you to workout with us! Happy you like the workouts are doing them every day! 👏 That's the way to stay strong! Keep it going and keep moving with us! See you soon! ❤️
I love the mom and daughter workout videos. The positivity, light hearted fun and energy, you both display is beautiful. Looking forward to trying this with my mom; seated chair walking would be wonderful for her. Thank you ❤
Thank you! Happy you enjoy them! Yes, ask your mom to join us! She can do the exercises seated and give her heart and muscles a good workout! Working out with your mom is the best! (I should know!) 😉Keep it going and keep moving with us! Hope to see you both soon! ❤️
Thank you, I just joined with you both for this gentle walk exercise 15 mins. It’s great to be back doing them.
KL 🇦🇺
Thank you! Happy you are back, and you enjoyed the workout too! A gentle 10min walk always does your body good! Nice work! 👏Keep it going and keep moving with us! See you soon! ❤️
Hallo you doing great workouts special for your older. greatings from Dicky in Holland
😊
Thank you and hello to you in Holland! Nice of you to join us! Happy you enjoy the workouts! It's important to keep exercising to stay strong and healthy! Keep it going and keep moving with us! See you soon! 🧡
Love your seated exercise videos!!!!
Thank you! Happy you enjoy them! Chair workouts give your heart and muscles the same good health benefits! You are doing your body good! Keep it going and keep moving with us! See you soon! 🧡
Thanks for the workout-got my heart pumping and I felt dewy too! Have a good day.
Thank you! Happy you enjoyed it! It's good that your heart was working and you felt dewy! You raised your heart rate and that's always a good thing to do! 👏 Keep it going and keep moving with us! See you soon! 🧡
Love you both❤️🥰. Thank you so much for these wonderful 10 minute walks. I plan 3 - ten minute walks a day plus some weight bearing exercises. And I still do your very first walking video at least every other day. As a 76 year old who know that balance is so important, I love the forward/backward, side to side movements of this video.
Thank you! Happy you enjoy the workouts! As a young 76yo your exercise regimen is terrific! 3 -10min walks plus strength workouts daily and practicing balance is impressive! That's the way to get strong and to stay strong! 👏 Keep it going! You are doing great! Keep moving with us too! See you soon! 🧡
Greetings from Taos, NM. 😊love your workouts. Thank you.
Thank you and hello to you in Taos, New Mexico! Nice of you to join us! Happy you enjoy the workouts too! Keep it going and keep moving with us! See you soon! 🧡
I absolutely love your videos. As a newly diagnosed Diabetic Type 2, these low impact videos are very handy. Thank you.
Thank you! That's nice to know! Happy you like the workouts! Exercising will keep your heart and muscles strong and also manage your blood sugars too! 👏YAY! That's the way to stay healthy and strong! Keep up the good work and keep moving with us! See you soon! ❤️
Good morning you two, found this video and did this one today. Loved it. Thank you for creating a platform that inspires senior to move our body. Have a blessed day.
Thank you for your kind words! Glad you found the workout and enjoyed it too! 👏 You did your heart and muscles good! That's the way to stay strong! Keep up the good work and keep moving with us! See you soon! ❤️
That was a great walk nice to see you and mum .
Hi girls from Australia 🇦🇺
Thank you and hello to you in Australia! Nice of you to join us from so faraway! Keep it going and keep moving with us! See you soon! 🧡
I think there might be a few of us from there. Aren't these exercises good.
Sydney australia 76yo with Parkinson’s so these workouts are great
I enjoy putting two of videos back to back for exercising. It helps me out so much. Thank you ladies. Happy New Year to you both. May you know health, wealth and prosperity.
Thank you! That's a great idea! You are giving your heart and muscles max benefits by doing so! YAY! Nice work! 👏 Keep up the good work to staying strong! You are doing your body good! Happy New Year to you and yours! Keep moving with us in 2024! See you soon! ❤️
This is great! Keep on moving. Amen
Thank you! Good to see you! Glad you enjoyed it! You did your body good! Keep it going and keep moving with us! See you soon! 🧡
So far I love ur videos I’m still on the short ones lol ….. got Covid 2021 didn’t come back to the world till may of 2023 & such a blessing ur mom is by ur side I lost my mom to Covid 2021 thank you for the videos has helped me gain more strength & feel good god bless u both
Thank you! Happy you enjoyed the workouts and doing the short ones is the best! Doing them is smart and your body will work with you to get stronger! You can do it! So sorry about your mom. Think sweet memories of her and she will be with you always! Keep moving with us! Hope you feel stronger and better soon! ❤️
Love to do these when they come up. I have to try to learn how to keep them so I can do it more often.
Thank you! Happy you enjoy the workouts! We are always waiting to workout with you on utube! So, look for us and keep up the good work and keep moving with us too! See you soon! ❤️
Thank you..to you both 👍😊
You are very welcome! Thanks for joining us! Keep up the good work and keep moving and walking with us too! See you soon! 🧡
What a great workout, enjoy every video very much. ❤❤. Thank you so much, April and Mom. Awesome ladies 🥰🥰
Thank you! Glad you enjoyed it! You gave your heart and muscles a good workout and that's always a good thing to do! YAY! 👏 Keep it going to stay strong and keep moving with us too! See you soon! ❤️
Thanks so much. That was just what I needed to feel better today. Exercise the Great Pick me up!!! Thanks again
Thank you! Good to see you and happy you got a boost from the workout! Exercising is the Great Pick me up, for sure! 👏 That's the way to do it! Keep up the good work and keep moving with us! See you soon! 🧡
Thanks April and mum for this shorty, on my repeat…hope you have a recovered from the half marathon April
You are most welcome! Thanks for joining us! Glad you liked the workout! It is a quickie but it gets your heart and muscles working! 👏 My body is feeling good! Thanks to the training beforehand which is really important to do. Thanks for asking! Keep it going and keep moving with us! See you soon! 🧡
Great walk! Enjoyed this workout, and wishing you, April, best of luck at the half-marathon! I'm inspired by your commitment to do this race, and makes me want to run halfs again (I stopped due to an injury years ago, but am A-OK now). Please do a race recap! Cheering you and mom on as always!
Thank you for your sweet words of support! They will help me to finish the race, for sure! 🏃♀️Nice to see you! Glad you have recovered from your injury! Maybe a race lurking in the future for you? 🏃♀️ But happy you enjoyed the workout! You did your body good! Keep it going and keep moving with us! See you soon! 🏃♀️🧡
I did this gentle walk this morning right after doing 2 other of your 10-minute walks. It didn't feel very gentle by then. I got a very good workout. I do love doing these 10-minute sessions back to back. I don't have to feel overwhelmed by thinking, "I'm going to do 30 minutes of consistent exercise." I just start doing 10 minutes at a time. It is great for me, helps me to feel successful! Thank you, ladies!
Thank you! Happy you enjoy the 10min workouts! 👏They seem perfect to keep you engaged and moving! That's important! Feeling good about exercising will keep you exercising and that's always a good thing too! Keep it going and keep moving with us! See you soon! ❤️
Thankyou for the lesson .. and good luck in the marathon ❤
You are very welcome! Thanks for joining us and thanks for your sweet words of support! They will keep me moving to the finish line! 🏃♀️ Keep moving with us! See you soon! 🧡
Thanks April to you and your mom. Definitely got a little moist. Great workout💕
Thank you! That's great! Getting dewy means you raised your heart rate and got your muscles working and that's always a good thing! 👏 YAY! Nice work! Keep it going and keep moving with us! See you soon! 🧡
I do your 30 minute walking exercise nearly every day. Thank you April. Your mother is an inspiration...
Thank you! That's terrific! A 30min walking exercise every day is a big PLUS and a great way to stay strong! Mom says Hi and thanks for your sweet words! You are motivating her to keep moving too! 👏 Keep up the good work and keep moving with us! See you soon! 🧡
Thank you!
You are very welcome! Thanks for joining us! 👏 Keep it going and keep moving with us! See you soon! ❤️
Wonerful love this works so well for this70 year old Thank You so very Much❤❤❤😂😂
Thank you! Happy you enjoyed it! As a young 70yo its terrific that you are exercising to stay strong! 👏That's the way to do it! Keep it going! You are doing great! Keep moving with us too! See you soon! 🧡
Hello from Southern California,. I am an active senior, would never do the seated work out, but broke my left foot in late March, so seated I am! 😊 thanks.
Thank you and hello to you in Southern California! Sorry about your injury but happy you did a chair workout to keep your heart and muscles moving! 👏That's the way to do it to stay strong! Keep it going and keep moving with us! See you soon! 🧡
I love doing these videos, im so unfit and tthese are so gentle for me to do and also they make me want to actually do it because they are not strenious and i can manage doing them, thank you and your mum is so cute too you both me me giggle x
Thank you! Glad you enjoy the workouts and pleased that you are exercising with us! 👏 By doing so, you will go from being "unfit" to become healthy and FIT! 👏 Keep challenging yourself! You can do it! Mom says Hi and wants you to keep it going! We are here to move with you! See you soon! ❤️
Very nice, gentle ( yet effective) workout. Thank you😊 Now I'm ready to ride my bike.
Thank you! That's great! Exercising with us warms up your heart and muscles and gets them ready for the bike ride! Nice! 👏 Keep it going and keep moving with us! See you soon! 🧡
Thank you I love your positive energy and demonstrations from the chair. I was watching your video from yesterday but I am not ready for that one yet so I will build up to it with all the amazing selection of videos you have already done 🎉
Thank you! Hope you find a workout that is interesting for you to do and move with us! We are here! Hope to see you working out with us soon! 🧡
Just viewed this one and will be doing it in combo with others to increase my exercise time. OR, I'll do this as a warm up before I go for a walk today. Haven't made up my mind, but either way, this is a really good, easy to execute, routine. Thanks for another addition to your impressive, every growing library. I'm so grateful for your innovativeness and hard work to help up be healthier. Best of luck on your marathon--very impressive practice! Thanks as always...Anastasia
Thank you! Good to see you! Know this workout is too easy peasy for you on its own but it is a good add on to another workout! Keeping you challenged is important and you will always figure out a way to make a routine a challenging one! That's the way to do it! Keep it going and keep moving with us! See you soon! 🧡
How I needed this! Thanj you for the routines. Im 68 but have varous helth conditions
Thank you! Happy you enjoy the workouts! It's terrific that as a young 68yo you are exercising to get strong and healthy! 👏By doing so, you are helping your body to heal. Keep it going! You can do it! Keep moving with us too! See you soon! 🧡
I did this one seated with light weights. Loved it. Am aiming at standing up next time and possibly with light ways.
Well may be!
Thank you so much to both of you for your encouraging words😊xx
Thank you! That's terrific! A chair workout gives your heart and muscles the same good benefits as standing! Nice work! 👏 Good you are challenging yourself to stand the next time! Keep strengthening your muscles by doing the seated exercises and you will be standing on your happy feet soon! YAY! You can do it! 👏 Keep it going and keep moving with us! See you soon! ❤️
That was a great quick workout to get me moving thank you so much xx😘❤️
Thank you! That's great to know! In 10min you gave your body a boost of energy to get you moving! YAY! Keep it going! You are doing good! Keep moving with us too! See you soon! 🧡
This was fun for me , moving feels so good after so much resting for recovery . My friends , time with you enhances my life - you are that GOOD ! Thank you .
Thank you! Good to see you having fun and exercising too! YAY! 👏 You have been patiently working to get to this point! Proud of you and all your efforts to get your body in sync! 👏 Keep it going and keep doing what you have been doing to feel stronger and better! As always, we are here! Keep moving with us! See you soon! ❤️
I;m enjoying the light-heartedness between you and Mom. I'm doing this in a chair, and it feels good!
Thank you! Glad you enjoyed the workout! 👏 Doing it seated gives your heart and muscles the same good health benefits as standing! You are doing your body good! YAY! 👏 Mom says Hi and sitting workouts work for her too! Keep up the good work and keep moving with us! See you soon! ❤️
Hello April and Aiko, Thank you for this short workout, which I did for the first time to start the day. With the warmer weather here on the Canadian prairies, I've been walking outside. I realize how much my cardiovascular health improved over the winter walking in one place along with your videos. Funny observation though, when outdoors now, my feet expect to move at the faster indoor pace. Also, I walk outside with a white cane that has a new wheel kind of tip. The wheel quickly rolls along giving me feedback about the ground. But because I have some sight that wants/needs to be involved too, I find myself noticeably slowing down to safely take in visual cues (curbs, street crossing, steps, bumps). Before, I walked slower all the time outside. Now, due to the indoor practice, I love a faster pace on long smooth stretches of sidewalk. God bless you!
Thank you and hello to you in Canada! Nice to have you join us! Happy to know the workouts have made you stronger and more confident walking outdoors! All your efforts to exercise has created an awareness in your mind and body which is important in keeping you safe outdoors too! Keep it going! You are doing your body good! Keep moving with us too! See you soon! 🧡
I tried this one today after warming up with your "COVID recovery" video -- not because I'd been sick, but just because I felt the need to ease back into exercise gently after not having worked out regularly the past few weeks. I enjoyed it and found myself humming the "can-can" melody while doing some of the kicks!😄 I ended with your new 5-minute kitchen workout, though I did it in the living room today (leaning on sturdy wall furniture instead of a counter).
Thank you! Good to see you and good you are doing different workouts to suit your body's needs! That's the way to do it! Always good to listen to your body too! 👏 That's the way to stay strong and healthy! A sturdy wall is perfect and just as good as using a counter! Keep it going! You are doing great! Keep moving with us too! See you soon! ❤️
yay! Another winner. Enjoying this journey with you. Repeating it mid day and evening.
Thank you! Happy you enjoyed it and repeating it is a terrific way to stay strong! 👏 We are happy to be on this journey with you too! Let's keep it going and keep moving together! See you soon! ❤️
What a nice, gentle workout! Easy peasy. I loved it. Just completed before work. 115 calories and 1,160 steps. Thank you!
Thank you! Glad you enjoyed it! It's an easy peasy workout that still gives your muscles a good workout and that's the important thing! YAY! 👏Keep it going! You are doing your body good! Keep moving with us too! See you soon! ❤️
Thanks!
Oh my. You are so generous. Thank you SO much! ❤️❤️❤️
I love this workout and have not been able to join in, but now I can, and this is a great way to start and build everything up again. Thank you.
Thank you! Happy you like the workout and can join us too! It is a good workout to start exercising and building strength. Nice work! Keep it going! Your heart and muscles will love ❤️your efforts too! Keep moving with us! See you soon! ❤️
Hello you. I've been sick for almost 2 months. Even though I'm about 40 years old, I've gotten really bad. The threshold to start moving again is also high or it has seemed difficult. I decided to play your videos, they are already familiar, but now the encouraging words and the appropriateness of the movements felt especially good. I was able to do the program, and another 10 min workout after that, but the sweat was flowing and I feel how bad my general condition is. If only this routine of my movement would start to form again! Thank you very much for the exercises, which are not too difficult and even though I feel like I'm out of shape and it was a hard workout, I was still able to finish the exercises, which is important for the mind. I know there are a lot of exercises and workouts I wouldn't be able to do, so thank you for these easy, upbeat, encouraging exercises. Best wishes from Finland, Europe
Thank you and hello to you in Finland! So nice of you to join us! As a young almost 40yo it's good that you have made the decision to improve your health and fitness!👏 Exercising is one of the best things you can do to get strong and healthy! Go slow and at a pace that is comfortable for you! No need to rush! Sweating is good as it means you raised your heart rate and got your muscles working! Rest often and drink water! Be patient! You can do it! Keep it going and keep moving with us! See you soon! ❤️
this is the first day of me doing 10min workouts, it was a good challenge for me
Thank you! Good to see you moving up the energy level! 👏Done with 5min and now on to 10min! You are getting stronger! Keep it going and keep moving with us! You are doing your body a whole lot of good! ❤️💪
@@yes2next youre welcome, and thank you for your words to keep me going.
Thanks
You are very welcome! Thanks for working out with us! Keep it going and keep moving with us! See you soon! 🧡
Love it
Thank you! Happy you enjoyed it! Keep up the good work and keep moving with us! 👏 You are doing your body good! See you soon! 🧡
i was able to do this sitting today, but it was a good workout
Thank you! Good to see you! Chair workouts are just as good as standing and you are giving your heart and muscles a good workout too! Keep it going and keep moving with us! See you soon! 🧡
Wow it was a great workout 💕
Thank you! Glad you enjoyed it! In 10min you got your heart and muscles moving and that's always a good thing! YAY! 👏 Keep it going and keep moving with us! See you soon! 🧡
@@yes2next that is what I am waiting for. To see u soon my dear keep up the great work 💝
@@yes2next I'm really looking forward to seeing you again
Love the standing and seated version,some days my balance isnt to good, and I've had my share of falls. Great workout ladies. Do you ever do balance workouts? Lol I need alot of help with my balance 🙃
Hi there! We're so happy both our standing and seated workouts are just right for you. Awesome that you want to focus on improving your balance. We'd love to help you with that! Here is a link to our playlist of balance workouts: ua-cam.com/play/PLjv8dGZeugtVsz7VUzz6Xknex8X-ePOm8.html&si=MjTZ9YM5DM6Qr-v4 Also, many of our cardio/walking workouts include single leg standing moves which naturally work on your balance -- so in these workouts, you work on improving your balance AND your cardiovascular health -- a great twofer! Keep up the great work! 👏❤️
❤❤
Thank you! Love 🧡you back! Keep moving with us! See you soon! 🧡
very nice
Thank you! Happy you enjoyed it! Keep it going and keep moving with us! See you soon! 🧡
🏃♀💖 Have a great run on the April Marathon! Bravo! Will your Mom be there to cheer you on?
Thank you for your support! Unfortunately, Mom can't be there in person, but she will be there in spirit and pushing me on! I can hear her now, "keep moving and don't quit!" Your support will also keep me going to the finish line! 🧡
i did this workout today, it was a good workout
Thank you! Good to see you! It’s a good workout to do! It’s a gentle walk but your heart and muscles get a good workout! In only 10min you did your body good! YAY! 👏That’s the way to stay strong! Keep it going and keep moving with us! See you soon! ❤️
@@yes2next thank you for your encouraging words
I badly stubbed a toe (maybe even broke it) so using a seated option was helpful
Thank you! Sorry to hear about your injury but using a chair still gives your heart and muscles a good workout and that's important! Keep it going and keep moving with us! Hope you feel better soon! 🧡
i did this workout today and i really felt it in my thighs and got my heart rate up too
Thank you! Good to see you! In 10min you gave your heart and muscles a good workout and raising your heart rate is always good to do! 👏 Keep it going! You are doing your body good! Keep moving with us too! See you soon! ❤️
@@yes2next yes i will keep moving with you, its good to see you to
@@yes2next ok i will keep moving with you as i did this workout today
You guys are adorable. Are you from Pittsburgh by any chance? The tone of your voice and the way you speak reminds me of my Pittsburgh friend!
Thank you! Glad you enjoy the workouts! Keep it going to staying strong! 👏 Sorry, we are not from the Pittsburgh area. Chicago is the accent you hear but it's nice to know we can also be close to Pittsburgh's way of talking! 👏 Keep moving with us! See you soon! ❤️
Us Southern ladies “ glisten “😂
Thank you! Happy you are "glistening!" 😉 Keep up your good work and keep moving with us! See you soon! 🧡
🥰👌👍
Thank you! Love 🧡your 🤗! Glad you enjoyed the workout! Keep it going and keep moving with us! See you soon! 🧡
Loved your new kicking moves! Since Mom is doing so well, did she get a chocolate covered hot dog on Bunny Day?
Thank you! Glad you enjoyed it! Mom says Hi and thanks for your sweet words! The idea of a chocolate covered hot dog 🌭 sounds terrific, but the Bunny passed 🐰her by this time! She has lodged a complaint with the 🐰Bunny Business Bureau! 😉 ha!
Keep it going and keep moving with us! See you soon! 🧡
May I ask, which time of the day is better, exercise in the morning after wake up or after 6pm? Thank you.
Hi there! So sorry for the delay in replying. For some reason, we didn't see you message when it came in. According to a recent small study, men and women have different optimum workout times during the day. bit.ly/3o4G1BJ The study noted that women burn more fat exercising during morning hours, while men burn more fat at night. Women aiming to improve blood pressure also get better results by exercising in the morning, the study says.
With that said, the best time of day is anytime as long as you're consistent. It's ok if you're a morning person or an evening person. Some benefits of morning workouts: can give you more energy throughout your day; may help you sleep better. Some benefits of evening workouts: your muscle strength, flexibility and power are higher later in the day, making it easier to exercise; may relieve stress from the day. We suggest not exercising at least 1 hour before you go to sleep. We applaud you for exercising any time of day that is right for you! 👏
@@yes2next Thank you so much.
hello i did this workout today, but im going to have to get another chair, since this one is on wheels and hurts.
Thank you! Good idea to use a chair that has no wheels! It wouldn't be good to have you working out and sliding around the floor! 😉Safety always first! But keep doing your good work on the 10min workouts! You are doing your body good! Keep moving with us too! See you soon! ❤️
@@yes2next thank you i will keep moving with you i like the 10min workouts
@@yes2next yes i will use this chair until i can find a chair like you use, but i can workout without moving around in the chair, see you soon
Thank you! Keep it going and keep moving with us! See you soon! ❤️
Thank you!
You are very welcome! Glad you enjoyed it! You gave your heart and muscles a good workout! YAY! 👏 That's the way to stay strong! Keep it going and keep moving with us! See you soon! ❤️
Thanks!
Your kindness and generosity warms our hearts. Thank you so much! Keep on steppin'! ❤️
Thanks!
Thank you! You are too kind! Appreciate your thoughtfulness! ❤️