phyllisWeek Three
This week we move into making healthy movement a habit by focusing on low impact exercises. If you are starting to have a favorite yet? I have always been a plank fan but I am starting to get into these weekly yoga workouts. I love the slow flowof those movements.
Here’s a new 150-minute weekly exercise plan that focuses on low-impact options, which are gentle on the joints while still promoting strength, flexibility, and cardiovascular health.
Weekly 150-Minute Low-Impact Exercise Plan
Day 1: Low-Impact Strength (30 minutes)
- Warm-up (5 minutes): Marching in place and arm circles.
- Circuit (3 rounds, 12 reps each):
- Chair Squats: Stand up from a chair and sit back down, engaging your core.
- Wall Push-Ups: Perform push-ups against a wall to reduce strain on the wrists.
- Standing Leg Lifts: Hold onto a chair for balance and lift one leg to the side, then switch.
- Seated Bicep Curls (with light hand weights): Sit and curl the weights, focusing on controlled movement.
- Seated Tricep Extensions: Hold a dumbbell behind your head and extend your arms upward.
- Cool-down (5 minutes): Gentle stretching, focusing on the legs and arms.
Day 2: Gentle Cardio (30 minutes)
- Warm-up (5 minutes): Light walking or side steps.
- Cardio Routine (20 minutes):
- Low-Impact Step Touches: Step side-to-side, touching the opposite hand to the knee.
- Marching in Place: Lift your knees higher to increase intensity.
- Side Leg Lifts: Step side-to-side, lifting your leg with each step.
- Seated March: Sit on a chair and march in place, lifting knees and pumping arms.
- Repeat each for 4-5 minutes.
- Cool-down (5 minutes): Slow walking and stretching.
Day 3: Yoga for Flexibility & Balance (30 minutes)
- Yoga Flow (25 minutes):
- Mountain Pose: Stand tall, grounding through your feet.
- Seated Forward Bend: Sit and reach for your toes, gently stretching your back and legs.
- Cat-Cow Stretch: On hands and knees, alternate arching and rounding your back.
- Tree Pose: Stand on one leg with the other foot resting on your inner thigh or calf.
- Child’s Pose: Sit back on your heels, stretching your arms forward and relaxing your back.
- Cool-down (5 minutes): Deep breathing and Savasana.
Day 4: Lunchtime Walk (30 minutes)
- Walk Duration: Aim for a 30-minute walk at a comfortable pace.
- Pace: Maintain a steady pace that allows you to hold a conversation without strain.
- Route: Choose a route with minimal inclines to keep it low-impact.
- Mindfulness: Focus on your breathing, posture, and the scenery around you.
- Stretching: Spend 5 minutes stretching, particularly the calves, hamstrings, and lower back.
Day 5: Low-Impact Full Body (30 minutes)
- Warm-up (5 minutes): Gentle walking and shoulder rolls.
- Circuit (3 rounds, 10 reps each):
- Glute Bridges: Lie on your back and lift your hips, squeezing your glutes at the top.
- Seated Leg Extensions: Sit and extend one leg out, then switch.
- Standing Side Bends: With a light weight or none, bend to the side, engaging your obliques.
- Standing Calf Raises: Lift onto your toes and lower back down slowly.
- Seated Torso Twist: Sit and rotate your torso side to side, holding a light weight or ball.
- Cool-down (5 minutes): Stretching, focusing on the lower body and torso.
Total Weekly Minutes: 150 minutes
Tips for Success:
- Listen to Your Body: Low-impact doesn’t mean no impact; always listen to your body and stop if you feel discomfort.
- Modify as Needed: Adjust the number of repetitions or duration of each exercise based on your fitness level.
- Stay Consistent: Consistency is key to seeing progress, even with low-impact exercises.
- Focus on Form: Proper form is crucial to avoid injury and maximize benefits.
This plan is designed to be gentle yet effective, perfect for maintaining or improving fitness levels without putting too much strain on the body. Let me know if you need any further adjustments!
Keep up with those hashtag posts and let me know if you need any other ideas.
