Workshop gym, no. 4

Marching on the spot

Gets the heart going gently and keeps your hips moving. All you need is a bit of floor, with a chair nearby if you want something to hold.

Press start when you’re ready

Pin it up in the shed: the moves, the beat and a tally board for your week, on one A4 page.

Download the A4 sheet (PDF)

How to do it

Stand tall, feet hip-width apart, with a sturdy chair nearby if you want it for balance.
Lift your left knee towards hip height, or as high as feels comfortable.
Put it down gently and lift the right knee.
Swing your arms as you go, opposite arm to leg.
Keep a steady pace and breathe normally. You should still be able to talk.

Easier

Just lift your heels in turn, or march sitting on a chair.

Harder

Lift your knees higher and keep going for two or three minutes.

Balance

Hold the back of a chair. Dizzy or short of breath? Stop and sit down.

This is what worked for me, not medical advice. If you have a heart condition, have had surgery, or feel dizzy, chest pain or breathlessness, stop and check with your GP before carrying on.