2. Warm up
Try to warm up for 5-10 minutes. The aim is to gently move your joints and gradually raise your heart rate to increase the blood flow to your heart, lungs, and muscles.
The exercises in these videos are at 3 levels – pick the level that’s right for you. You will need to watch all 5 videos first, to work out what level you’re comfortable starting at. You can pause the videos at any time if you are watching as you do the exercises. It’s also a good idea to have a timer ready for some of the exercises – you could use your phone or a cooking timer.
In this video
00:19 Side stepping
00:27 Side stepping: Level 1
00:44 Side stepping: Level 2
00:56 Side stepping: Level 3
01:08 Side stepping: All levels
01:18 Ankle rotation
02:04 Ankles up and down
02:29 Marching on the spot
02:38 Marching on the spot: Level 1
02:55 Marching on the spot: Level 2
03:08 Marching on the spot: Level 3
03:20 Marching on the spot: All levels
03:31 Shoulder shrugs
04:00 Shoulder rolls
04:19 Head turns
We’ve developed this information with funding from Garfield Weston Foundation. The Foundation had no influence on the information, which was developed in line with our usual BLF information production process.