7000 Steps Walking Workout for Seniors & Beginners, Low Impact

Hey there, April Vieston-X here with my mom, Aiko. Hi. We're going to be aiming for 7,000 steps in this walking workout today, okay? That is a big one. Are you ready for this? I'm ready. Okay, all right. Whether I'll finish, we'll see. Well, you know what? It's all about going at your own pace. And so I'll be doing it standing. My mom's gonna, you're gonna start out standing, but if you need to rest, you can actually opt to do it in the chair as well. I might be laying on the couch, though. Right. All right, better keep your legs moving to get your steps in, all right? Okay, so make sure you have water handy. Clear the area. Again, if you have any loose rugs, you know, get them out of the way or tape them down. And definitely have water available to stay hydrated. We're gonna be doing three sets of five exercises, all right? And- And our feet are gonna be moving. Your feet are gonna be moving the entire time, okay? And- It's a good walk. Yeah, it's gonna be a really fun walk. And you can think about where you're going because you have lots of time to think about it. Yeah. All right? All right, so we'll take, any thoughts? No, let's get walking. Okay, all right, let's just get moving here. We got a mochi to step over. Okay, all right, keep it going. This is gonna be our little warmup. We're doing 40 second rounds of like different kind of arm movements with our walking. And then 60 seconds of straight walking, okay? All right, so this is what, yeah, we're just kind of warming it up here. All right, okay, so very nice. Let's just give me some nice little, just march it out here, okay? March it out. 7,000 steps, that's pretty good. It's a lot, right? Yeah. Yeah, I know, okay. Just give me any arm, so we're gonna do anything with the arms here, okay? Good. Good job. Okay, and just give me some nice little side reaches just to get that upper body moving too, okay? Breathe, everybody. Okay, yep. Yeah, keep it going. Okay, march it out. Very nice. Okay, now, so yeah, so we got like a minute of just kind of straight walking. We can, you can't really move, but I can move. Got a little guy who's like our obstacle here. I think he knows where to sit sometimes. He's like, he wants to be in the middle of the action. Okay, very good. Okay, keep it going. I'm just gonna march it forward, and I'm marching it back. Good, march it forward, and march it back. Breathe. We're really gonna get our steps in here today. Well, I hope so. 7,000 steps, that's pretty challenging. We can do it, though. And you know, we recently shared a piece about, research about the optimal number of steps. And for folks over 60, you know, between 6,000 and 8,000. It's good, huh? Is that sweet, sweet spot. So someone actually, that 10,000 was a random number or something. Correct, yes. You can look that up on the internet, but a Japanese man, oh, here we go. We're gonna do, just keep the feet moving, just side punches, gentle. Japanese man basically picked that number out of a hat. Yeah. He had a product they were selling. It's a good thing he didn't pick 12,000. I know, but yeah, it's just a general goal. Or 20,000. Right, right. You know, but there has been, you know, since then, research done on the optimal number of steps. So for people under 60, it's between 8,000 and 10,000. Yeah, okay. And then over 60, 6,000 and 8,000. Basically because seniors use more energy with every step. Okay, now we're just doing straight steps. Okay, breathe it out. Yeah, you can walk it around. These little one minute rounds are where we get our steps. With those feet. You could, and wow, you can really ramp it up. But you gotta pace yourself because we're here for 7,000 steps, okay? Well, I'll be laying on my back and let my feet move me in the air, how's that? Okay. Keep it going. Okay, stand up straight, yeah, good. Good posture, everybody, right? Ears, shoulders, hips. Even knees and ankles in alignment, okay? Keep it going, breathe. Yeah, we've never done this type of kind of brisk walking. And mom, you go at your own pace, okay, so. No, I'm gonna sit down here. Yeah, go ahead. That's right. You need to go, that's right, there you go. Breathe it out. We're here for another 10 seconds just doing our straight walking. Okay, good job. Breathe it out. And then we're gonna do some just up and down with the arms. Okay, up and down, breathe. Good. And if you can't do this shoulder move, just do it at your level, okay? Whatever works. You need to take the arms out of the equation, that's okay too, it's just a little weird walk. Not moving your arms, but I understand. It's all about getting those steps in. Oh, keeping the feet moving is better, right? Mm-hmm, oh yes. Yeah, I'm just like a walk around by you. You can walk around your kitty or your dog. Just don't, don't trip. Watch out, lift the legs up. And okay, nice, straight walking. Oh, I'll straight walk. Mm-hmm, you're gonna straight walk? Yeah. Okay. I'll do the other stuff sitting down. Okay, head up. Because I gotta get my steps up. Well, you can do it while you're sitting. You get your steps in while you're sitting. Here, we're gonna go on our stroll. Where are you going today? It's hot out, I'm not going anywhere. Oh, yeah. It's too hot. It's true. Maybe to the mall. Oh, there you go. Yeah. We can walk in. Yeah, we've done cool wall walking. That's right. Mall walking. Mall, that's a tongue twister. Mall walking, absolutely. Yeah, a lot of old timers like me are walking in the mall. In me. Me too. Well, you know, we are in the desert and it's very hot. It's hot. Very hot, so we're grateful to have a mall that we can walk in. Yeah, really. And get our steps in. You know, breathe. Okay. All right, keep it going, everyone. Keep going. Okay, this time we're doing front and side arms. Okay, this time I sit down. Okay, good, sit. This is for 40 seconds. Breathe. Okay, good. If you need to let those arms rest, go ahead. That's true. Okay, yeah. You know, it's all about making this walk your own. Okay. And going at your pace. But you know, we're going at my 7,000 steps, okay? That's what we're aiming for. So, keep it going. I like what I'm seeing here. Breathe. Keep it going. And march it out. Okay. Nice work, everybody. Keep going. This is where we're, oh, look at you. Okay. Oh, I'm gonna, during the rest period, I'm gonna. That's where you're gonna stand up? Good. I love that. Yeah. I love that, yeah. In fact, I'm gonna try to find the person that said 3,000 steps is a goal, is good for you. Yeah, you like that one? You like that one? Yeah, there's somebody out there who said 3,000 is really good for you. That's the person I wanna meet. You know what? Any amount of steps is good. That's right. I'm serious. It's all about just getting up from the sofa or chair and moving. Whether it's for 30 seconds or a minute, that's okay. You do it 30 seconds today, maybe you do 35 tomorrow. That's right. Okay? You can do it, you can do it. About staying consistent. Yeah. It's all good. Good for you. Body needs to move. Humans are made. Heart is a muscle, you gotta move it. That's right. That's right, marching. Okay, very good. I'm gonna sit down and. Okay, oh, this one. Oh, we're just doing arms out. So I, see how I have my arms at my shoulder level? I'm just pushing them out here. Okay? Yeah. Like windshield wipers? That's right, yeah. Reverse windshield wipers. That's right. Breathe it out. And march, good. Yes. Don't forget to breathe, okay? Yeah, that's right. Don't forget to breathe. Keep going. I like what I'm seeing here. Okay, another few more seconds. And then we have a quote unquote rest period. Okay, nice work, everyone. Okay, this is a minute of rest, but I'm gonna keep my feet moving and take some water. Please join us in taking some water. Water is good. Yes. And especially when it's very hot out, you need to drink even more water because you're really just, no, you can sit, this is a rest period. I know, but I wanna move my feet. Oh, okay, great. Okay, so we're doing that one round one more time. Okay, that was now round one. Very good. Breathe. I'm really getting my steps in here. You're doing great. How's everybody, how's your feeling? Body feeling good? Yeah, so far. I'm still standing. You're doing great. That's impressive. Very impressive. That's very impressive. Yeah. Keep it going, okay. And we're just kind of easing into the walk with basically any arms, okay? So you just do what you want. I'm gonna do these sort of like, I guess these are like martial arts arms. Just don't punch me. Yeah. What happened to your mom? Why, doctor? Inadvertently, as we were doing our martial arts arms. Keep it going. All right, good job. I like what I'm seeing here. Okay, just to work on these arms. Good job, breathe. And march it out. Okay. Okay, nice work. This is our just kind of stepping it out move. Go forward and back. Actually, walking back is good for you. It sure is. Walking backwards? You don't think about it, but you're really working all of your leg muscles. And you know, also it's great for balance. Yeah, oh yeah. That's true. So keep it going. I need balance work and coordination. Well, you're doing really well. Keep it going. Breathe. But just as we do cardio, remember we aim for 150 minutes of this kind of brisk, moderate intense here. Sorry about that. Yeah. There you go. I don't want you to fall on a chair there. No, I forgot it. I should be aware of that. Okay, 150 minutes of moderate brisk cardio work. A week. Okay. So this definitely counts toward that. Yeah, it's good. Good, okay. Keep the feet marching. Gentle side punches. I'm gonna sit down now. Okay, good. Nice work. Take it easy. Even if you want it to rest your legs, mom, that's okay too. You can use the chair if you want sometimes. Thank you, no, I'm good. I'm going hardcore on this one. Yeah. Okay, keep it going. Breathe. Yeah. But we just kind of mix it up and do a little upper body work while we get our steps in here. Now, you could use really lightweight, really lightweights on these intervals if you want. Okay, so that's your option. And march it out. Want to use lightweights for the whole thing? You can do that too. Okay. Now we're gonna like. Yes, watch it, yes. Yeah, watch that chair. Yes. You don't have to go forward. We can even do side steps. I'll just stand in one spot. Yes. Okay, so again, you go at your own pace. We're doing this at a brisk pace because our goal is to get to 7,000 steps within a reasonable amount of time. As you say often, it's like, let's get there as fast as we can, shall we? Yeah. Get this over with. Yes. Yeah. It's almost time for lunch. Ooh, that sounds good. What's for lunch? What's for lunch today? What do we got? Got a lot of leftovers. I'm gonna make a sandwich. Sandwich? Yeah. My mom made these awesome turkey burgers. I guess maybe we should share that recipe. Oh, a turkey burger, yeah. Yeah. She made a very delicious turkey burgers with, okay, okay, oh. What are we doing? We're doing overhead punches. Okay, so. Whatever you want to do. Can't get your hand up or your arm up, that's okay. Just keep it at this level. Yeah, my mom made turkey burgers last night. Yeah. One of the great recipes, very simple. Oh, maybe we should share. We'll share that. Yeah. We'll have to share that at some point. I hate to say, well, maybe I shouldn't say this, but. And you bake it, you don't fry it, so it's really healthy. Yeah, I have to say, I like it better than In-N-Out. Oh my gosh, I said it, I actually said it. I like your turkey burgers better than In-N-Out. They're delicious and they're healthier. Breathe. Okay, yeah, watch your chair, okay? Yeah, no, I'm not going back. Okay, good, okay. Good job, breathe. I learned my lesson. Okay, good. Okay, breathe, everyone. Yeah, we're moving forward. I'll do that. Okay. I want you, yes. Well, as I said, make sure you clear the area, everyone. Yeah. Yes. Getting our steps in. Yeah. But also, you know, this kind of work, cardio work, is excellent and great for your heart and also toning your muscles and everything. But it's extremely important to also do strength training. Especially as we age, we lose that muscle and so. Yeah. You got it? Yeah, the older you get, you lose muscle, right? You have to do the strength training, okay? So check out our many strength training workouts ranging from five to like 50 minutes to help you with that. Yeah. Okay, all right, good. Oh, this one is just gonna be, oh, front side, oh. Front and side, okay? Breathe. And once you lose muscle, can you get it back? Yes, of course you can, yes. You can. But it's a, you know, it's a gradual process, right? Yeah. So it's important to just start and to do strength. Right, you start early, yeah. No, it's a strength train twice a week, but starting at your level, okay? So you can't lift the weight, that's okay. Do our videos without the weights first and then as you get more comfortable and you're feeling up to it, add a light weight, add a water bottle, add a can, okay? March it out, okay? Add water bottles, add cans. And when, you know, to challenge yourself at your own level and that's okay, that's how it happens. That's right. You have to keep challenging yourself. That's right. And you know, I'm so happy to hear from many friends who have said that this works, you know? It's all just getting started, okay? Hi, baby. Starting wherever you are. So keep it going, everyone. Breathe. This is our 60 second round. We can get some steps in. Breathe it out. Good job. Okay. Whoo, I'm liking this. Breathe, keep it going. I'm going. You are going. Yeah, I'm going. You are like killing it. I've surely hit 5,000 of these by now. You think so? Let's see. Okay, all right, nice. All right, I'm moving back. Breathe, okay. Sit down. This is a shoulder level arm that winches wipers, okay? Keep the feet moving, okay? Nice. Good work. I just need to move my legs. Yep, that's fine. I like that. Listen to your body. Yeah. Okay? That's very impressive there. Keep it going. 10, wow, look at you. Wow, you really wanna get this done, huh? Keep it going, everyone. Good job. All right, we got a rest period coming up, but we're gonna keep it going. Okay, one minute of rest. Whoo, nice. I'll take a sip of water. Please take a sip of water. And we're continuing on our little stroll. Little stroll. What's your favorite walk, Mom? My favorite walk? Walk, uh-huh. You mean to where I'm going? Mm-hmm. Oh, well, it was the hot dogs then. I had to find something else now. Yeah, she's on a quest. I am on a quest. If you have any suggestions, please let us know. Something easy. But as far as walking, yeah. Good work. I'd like to be able to walk two miles, you know? Yeah, well, you did your- The last time I walked one mile. You did your one-mile race on the record, right? Yeah, so I'd like to, maybe the goal would be to walk two miles. Okay, that's a really great goal. Yeah, that's what I think, too. I love that. Finish line, okay. Okay, this exercise, just have a seat. We're just going like diagonal arms. Open and close. Open and close, okay? Nice and easy pace here, right? So one arm goes up, one comes down. If you can't get that arm all the way up, that's okay. You just alternate these arms. Whatever works for you, okay? Breathe. And I'm gonna go up here. I like to get this heart rate up. And good, right. Okay, good job. Nice work. Keep it going. And march it out. Power. Power walking. Do-do-do-do-do-do-do-do, yes. Na-na-na-na-na-na-na-na. Na-na-na-na-na-na-na. We are doing it. Doing it right. I'm gonna go side. Gonna do side. Yep. You can walk around. Let's walk it around. I'm gonna race you over here to the finish line. March it out. Keep it going. Looking good. Okay. Breathe. I haven't checked my step count yet, but maybe I should. But I'm going. Keep it going. Well, you probably got 10,000 already. Oh, no. Let's see. Okay. I've got a ways to go. Got a ways to go. March it out. Okay, all right. Bicep curls, everyone. Have a seat, mom. March it out. Just up my arms up and down. Here. Yeah, that's it. You can alternate it. I'm doing double arms. I mean, alternate it on the next round. Breathe. Good job. Nice work. And you're burning, Cals. Big time. Okay, keep it going. And march it out. Okay. Get our steps in. Marching it out. Wait a minute, are you drafting? Yeah, you see how fast I was going? Man. I was really like just, yeah, drafting off you. Using less energy. Yeah. They do that in NASCAR and all those things. They sure do. Yeah, it's smart. Well, if you think about yourself when you're on the highway, right? You're just a big semi truck in front of you and you're like in its wake there. You really save some gas. True. Pro tip. If they can't see you. Summer pro tip. That's not good. Yeah, it's not good for you. Well, no, you have to keep your distance, of course, right? Yeah. If they can't see you, they don't know you're back there. Yeah, well, we have to like have a nice safe distance. Safety first, always. Always, always. All right. Okay. Oh, tricep arms. Oh. Okay, have a seat. Yeah. Tricep arms. So, notice my upper arm is stationary, right? I'm just bending at the elbows here. Right? Yeah. Okay, keep going. Looking good. Okay, and march it out. You can stand if you want. Wanna stand? Oh, you're gonna stay there. Okay, good. Okay, breathe. That was tricep arms. Next move is gonna be kind of fun. Who played double dutch when you were kids? Oh, yeah, when we were, yeah. Did you play double dutch? Yeah. That's what we're gonna do next. I wasn't good at it, but it was fun. You were? Yeah. Once I got in the ropes, that was fun. Oh, yeah, you think about it. It's like, it really requires a lot of coordination. Oh, yeah, you know, turning the ropes. And turning the ropes is great, and that's what we're gonna do. We're gonna do double dutch arms in our next round. Okay. Okay, so we're just doing this. See this? Walking in double dutch arms. Okay. All right. Okay, we're doing double dutch arms now. Yeah, so, I remember as a kid, we did double dutch, and you know what's really amazing is- It's fun. You had songs that went with each of those things, and I'm like, where do those songs come from? Yeah. You know? There used to be a little ditty that you used to- Yeah. Yeah, yeah. To say when you were jumping. Right. I forgot that. Oh, gosh, yes. Yeah. It's so fun. Yeah. I wonder if kids do that today, I don't know. I think they do. There are, I've seen like double dutch, like on- Pickleball's a thing now. Oh, isn't that the truth? Okay, march it out. Yeah, pickleball, how about that? Yeah. Huh? Shoot. There's been some complaints about it though. People don't like it. Some people, I guess when you're living next door to a pickleball court or something. Well, it's a hard ball, and it's a paddle, and so it goes. So if you get like 50 people doing that, it's gonna be pretty loud. Because it'd be pretty loud, and they have a lot of courts, right? Yeah, well, that's true. Yeah. And they're turning some empty malls into pickleball courts too. Oh, that's really interesting. Yeah, well, that's a good use of mall space. Nice use of the mall. Yeah, that's a really good use of mall space. It's called recycling. Repurposing. Big time, yeah. Yeah, repurposing, no, that's all good. Yeah, it's interesting to see the evolution of malls. Yeah. Yeah, and how the online shopping- Oh, yeah. World has changed the whole landscape. I mean, I do a lot of online shopping too, so. Oh, I didn't know that. Oh, yeah. Okay. You didn't know that? Ding, doorbell, ding, doorbell. Just arms up and down, everybody. Double arms up and down, good. After those double Dutch arms, whew. Yes, and if you need to rest your arms, rest your arms here, okay? But I'm just going up and down. Nice and gentle. Breathe. Yes. Well, this is a common thing. Wow, look at you getting your steps in like that. Wow, that's impressive. I'm going to catch up with you. Well, it's hard to coordinate your arms because your arms don't go as fast as your feet. Right. That's why it's okay to just kind of modulate the arms here. They don't have to go fast. Yeah. You just take it nice and slow. Okay, good. Okay, we're in the rest period. Nice job on the second set here. Hey, I'm going to keep my feet moving so we can keep our steps going. That's good. You got your water? I'm sitting. Okay, good. Good job. I'm taking advantage. I'm going to walk over here and walk back, walk over here and walk back. Please, please take some water. Yeah. Very nice. Okay, we're keeping it going. Now, we're still in second set here. Okay. Second set one more time. Okay. Breathe it out, everyone. We're really rocking and rolling now. We got it going. Oh yeah, so you're saying your favorite trip was going from Chicago to California. Yeah, that is fun. It was fun. Yeah. You remember- Those were the days. Yes. Not too many cars were traveling. Right, okay. Diagonal arms, right? Open and close here. Yeah. Okay, breathe. Nice and gentle. Yeah. Yeah, I'm- Yeah, I love that trip when we were kids. That was fun. Yeah. And it's really beautiful to go up the Western coast as well. Yeah. You know, like in Oregon. Well, before the interstate came, I know I'm dating myself, but I had an uncle who lived out in the sub, what we call the suburbs now. In Chicago? In Chicago. He lived in Melrose Park at that time. It seemed like forever to get there because you had to go local, you know? Oh, right. Right, right, right. See, my dad had this old car. Ultra Cher, too. Okay. Yeah. He had this old car. Do you remember what kind of car it was? It's an old Ford. I think it was a Ford. It was really old, but of course you can get gas for 25 cents a gallon back then, you know? Isn't that amazing? Yeah, those were the days. Those were the days. Oh my goodness. How long, do you remember how long it would take you to get there? Oh, it took a good hour, maybe even more than that to get there. Yeah. But now with the interstate, you know, you get there in what, half an hour? Yeah. Well, if you don't have traffic. Yeah. Well, that's true. Now you have traffic. My friends, our friends in Chicago, I hear there's a lot of traffic in Chicago these days. Okay. All right, bicep curls. Let's alternate them this time, huh? Alternate bicep curls here. Breathe. Yeah, traffic is an issue in many places. It's really interesting to see, like even here there's, from Las Vegas to Boulder City is a street called Boulder Highway, and that used to be the old highway when they were building the Hoover Dam. So. Oh really, wow. So you see, you know, like just remnants of that time, old motel signs and really interesting, but. It'll help the businesses along the way. Right then, yeah. But now, even though the roads still exist, you know, there's highways now, right, that go that way. So it's just interesting from a historical perspective. Okay, getting my steps in. Yeah, very nice. Breathe, everybody. Yeah, keep breathing. Yeah. Oh, my favorite walks are, at least here in the Las Vegas area, I know it's known for casinos, but little known secret, there's amazing hiking in this area. Beautiful mountains. Amazing hiking trails. There are beautiful mountains here, yeah. There's a lot of different national parks and. Yeah, it's hot, but it's beautiful. Well, definitely in summertime, you don't wanna be there because it's very dangerous. Yeah, dangerous. But, you know, when. Tricep arms. Little tricep. We can alternate this time. So yeah, upper arm is straight, everybody. Keep the feet moving. Yeah, so there's a lot of beautiful hiking here when it's not super hot, like, you know, Death Valley temperatures, you know. Wow. Breathe, everyone. I'm getting dewy. How about you? Yeah, very dewy. Oh, gosh. All right, keep it going. Am I tomato-faced yet? No. You are not. My mom gets red in the face when you're, yeah, we don't want you to get that point. You're overheating. That means that you need to rest if you get to that point. You know? So check in with your body, everyone. Okay, nice work. March it out. Check in with your body. Yeah. I'm gonna actually go in this direction. It's funny, we're going that same direction. Hi, baby. You going up? Mochi says, I'm done walking. He says, I'm done. He's done. He's getting bored with us. He's like, why are you staying in one spot? Yeah. How about feeding me for a change? How about going up the stairs and feeding me? Nope, we got a few more rounds to go here, buddy. Okay? We gotta get our 7,000 steps in. Okay? This brisk walk. Okay. Yeah. He's checking out. Okay, breathe, everyone. Keep it going. Nice work. Okay, keep going. We're gonna go into those fun double dutch arms, but I want you to reverse it. Okay. Okay? You're gonna reverse it? Yeah, like this. Remember, not this way, but this way. Okay. It's a little different, right? Yeah. We used to do that, too. That was a different, that was another challenge. That's pretty professional. And it would go like this, and we'd be like, okay, reverse. And there is a real art to being a double dutch twirler, you know, having that, you know, the right rhythm and consistency. Actually, that's something that I'd love to try. Anyone in Las Vegas teaching double dutch? Let me know. It's been many, many a moon since I've done that. Okay, march it out. Okay. I'm gonna sit for a while. Okay, good, I love that. I love that you're listening to yourself. Yeah. Listening to your body. And I'm gonna do some side to side move here, just to mix it up here. Okay. Okay, good. This is sort of freestyle time, so you just keep those feet moving. Yeah. Okay? Good job. Breathe. We are doing it. We're more, we should be more than halfway done. I don't know, about 3,000, 7,000 steps now. Okay, keep it going. You might have to keep going for another four hours. Oh, my. I'll watch you, but. Oh, my. Okay, next round, just go up and down. Up and down, up and down arcs. Okay, up and down. Yeah, nice and shake it out. Good work. This is a challenging one. This workout tests your mental and physical stamina and endurance. Yeah. Okay, so. Your endurance, stamina. So, if you're with us this far, fantastic work. Stay with it, okay? Even if you have to rest, that's okay. Breathe. I applaud you for being with us. Keep it going. You're building your strength and stamina. Okay, nice work. Okay, that was end of set two. I'm gonna stretch this thing out a little bit. Okay? Keep it going. Keep walking. Oh, hello. He's back. Oh, that's good to see you. The man is back. You're good to see you. Can I pick you up for a minute? Oh, sweet boy. Okay, yes, hello. I'm getting my steps in. I'm getting added workout because he just clocked in at 19 pounds, 14 ounces. In this corner, 19 pounds, 14 ounces. Wow. Yeah, his nails trim and he gets a weigh-in. He gets a weigh-in. He's like a boxer. That's right. Yeah. Good boy. Good work, sweet boy. Okay. They say he's a sweet cat at the cat hospital. Sit down. Diagonal arms. I am sitting down. Diagonal arms, everybody. Keep it going. Breathe. Nice work. Good work. Aren't we on number three by now? We already did this twice. We did? Yeah. Oh. Oh my gosh, I forgot. That's right, you're right. Okay, we're gonna finish this out. Okay? See what she's trying to do? It's torture. I'm like, wow, another round of this? Oh my goodness. That's okay, we're gonna finish this one out. Okay. Okay? Okay. Let me take a count here. Okay. Let me see where we're at. All right, you're taking a count. 74, 11. Got a long way to go for 10,000. Yeah. Who said we're going to 10,000? I mean, 7,000. Whoa, whoa, whoa, whoa, wait a minute here. Wait a minute here. If I had to go 7,000, I would have to hit 10,000. And I got a long way to go for that. I don't think I'll make it. You know what I think? I think this Apple Watch is off. That's what I think. What do we, is this active rest now? This is rest. Yeah, we're in active rest now, okay? All right, so. We're in slow arms. Yeah, so, yeah. Actually, we're gonna do, we're gonna go right in. That was kind of slow arms. We're just gonna do double side and down. So, out. So, to the side, like this, out. What happened to slow arms? Well, we did that. We did the, we're not gonna do the slow arms in the next one, right? Because I did. I gotcha. Yeah. That's how you picked up on that one, right? Yeah, good. Keep going. We're in round three, everyone. Yeah. Because I lost count. I was just liking double Dutch arms, I think. I think I wanted to do that again. And breathe. Good, keep going. Good job. Breathe. Okay, march it out. Actually, you know what? When I did my calculation, I calculate about 150 steps per minute. And so. That's you. Yeah. You're probably doing more than me. Yeah, and so, I think the watch sometimes doesn't pick up the indoor walking sometimes as much. So, but they still count in my book. Oh yeah. Okay, so keep it going. Keep it going, keep it going, keep it going. All right. Good job. Getting our steps in. I'm walking it here. Just to be, not to freak the watch out. Okay, so the next move is your favorite, the chicken arms. Okay. Okay? And you can sit down with that one. I'm gonna stand up for a bit. Okay, all right, good. I've been sitting. Okay, good job. I'm really proud of you. Okay, so chicken arms up and down. Get my steps in. Yeah. Chicken arms up and down. Yeah. Excellent work, everybody. Breathe. Good work. Creating some wind. We have chicken dance. Remember that chicken dance? Weddings are often very fun. Some of these dances that you do at weddings. And march it out. Okay, straight marching, everyone. Keep it going. Breathe. Good job. Like when you were young, did you have to walk a lot to places? Oh, sure. You know? We had to walk to school. We had to walk home. How far was it? Oh, it was like five, six blocks we had to walk. And then we had to walk back. And we didn't have snow days and things like that. It was cold. You went to school. You just couldn't play. We used to have recess outside, right? Right. Everybody had recess outside. Even when it was cold out. Yeah, even when it was cold. Teachers were like, get those kids out of here. Yeah. Teachers need a break. Need a break. Rightly so, teachers. We love our teachers. Absolutely. Tough job. Yeah, okay. Same feet, rolling arms. I'm gonna sit down. Yes, please. Have a seat. Good job. This is like John Travolta move here. Breathe. And back then, we didn't have backpacks, you know? Yeah, how did you carry your books? We had lunchboxes, but we didn't have, we had to carry our books. I know, but you had a lunchbox and books? Yeah. How did you carry all that? We carried it. How many books did you have? Oh, we had one for English. At that time, it was called arithmetic. Right. Yeah, social studies, history kind of stuff. Yeah, that's a lot. Yeah. Especially for little kids. Okay, march out. It's for little kids to carry all that stuff, right? Yeah. Plus, you had like a heavy, those metal lunchboxes. Yeah. But that was a big thing every year. Can we get a new lunchbox, mom? That's right. I remember all too clearly. Let's see. Okay, let me see if I can remember my lunchboxes. I had, I had Scooby-Doo. Cinderella. I had a Cinderella lunchbox. I had a Scooby-Doo lunchbox. The other ones. I don't know, but they're all metal. Yeah, I wish I kept them all. I really do. I know, yeah, I know. And then you had a thermos that came with it. Oh, that's right. If you remember this. Big time, yeah. And they were made of glass inside, so if you drop your thermos, it's shattered and you'd be like, oh, my milk has glass in it, right? Remember that happened? Yeah. I was like, don't drink that. Yeah. Yeah, those were the days. Okay, okay, sit down, rolling arms backwards. Backwards or forwards? Backwards, we just did forwards. So this way, towards your body, okay? Yeah. I'm gonna speed it up. Good work, yes. Well, I remember one place we lived, we had to walk a mile to school. Oh, yeah. You never thought anything of it, you just did. And the thing is, it was safe, you could do it. Didn't worry too much. Didn't even worry too much. Now, we used to stay out till six o'clock. Mom used to say, come on home when the lights go out. Right. Okay, nice, rest period. Nice work on this third set. Yeah, isn't that the truth? Wow. That is so true. It's so different. We used to run around, come home from school, do your homework, and you used to go run out. Just running out. Okay, nice work, everybody. Okay, this is the last one, right? It's our last round, yeah. Yeah. Last round, everybody. Okay, you're clocking it in, doing great. Okay, first move is gonna be slow arms. Okay, breathe, everybody. Don't forget to breathe. We didn't talk about breathing, but very important. Take a breath. Okay. Hey, just same feet. Arms up and down. Just slow, yeah. Don't have to go fast. And the arm doesn't have to go high, okay? Breathe. Looking good. Gotta get those 7,000 steps in, folks. Yes. This is the last time. Last time, last time. You're gonna do it. Very good, keep it going. Can you believe we're gonna do 7,000 steps? Jeez. I hope so. Breathe it out. Good job. And march it out, big time. Okay. Mochi has the right idea, I'm sorry. I don't know if you could see him over there. He's being, throw a rug. Makes me laugh. I guess that means that he's very, feels secure and very safe. Yeah, he's very comfortable. His belly is up to the sky, right? So that's really, really nice. Okay, keep it going, everyone. Okay. Keep marching. Good job. All right, so. What's the next one? Next one is just gonna be arms out and down. Okay. Okay, you can sit down. I am. Okay, sit down. I like that you're alternating, you know, standing and sitting. Yeah, well, depending on how I feel. It's a great way to. I wanna finish. Yeah, right, you're doing great. Fantastic. Breathe. Okay, keep it going. But we're getting like upper body workout here. Getting your up and down. And believe it or not, whether you're seated or standing, you're engaging your core while you do this because you have to stand upright. So good for you. And keep it going, okay? Nice work. Out and down. Breathe. Good work. Keep going. Excellent work. Keep going. And march it out. Okay, good job. Brisk walk. Maintain your posture, breathe. Yes, yes, yes, yes, yes. Yeah, being, growing up in the Midwest. Excuse me. You know, in the wintertime, sometimes you just have to go out. You just do it. And I can remember running outside, going for runs when it's like zero degrees. I don't know how smart that was, but you come back and you got icicles coming off your scarf and stuff. But you did it, and it was fun, right? With your kid, things, everything was fun. Yeah, that's true. Yeah, that's true, that's true. Okay, good job. Okay, next one is the chicken arms, up and down. Good work. Breathe. I'm gonna like really create some wind here. Breathe. Keep it going. Looking good. About to take off. If you like ramp this up or use light weights, you're gonna feel this in your shoulders, your delts, your upper arms. I feel it right now without even using any weights. And I'm feeling a little dewy too. You should be feeling dewy. You've been going at it at a pace. Yeah, but your pace is different than mine. That's okay. I'm gonna go like wide, wide now. Breathe. Yeah, no, that's okay. I'm gonna mix it up and go wide. Let's see what we're doing here. Breathe. Okay. This is our last chance. Last chance. For 7,000. That's right. Keep it going. Oh, we got two more tries, right? Yeah, two more tries. Two more tries. Rolling arms. Keep it going. So, I'm actually gonna do a little test here. And, reset. Keep it going. Breathe. Doing good. Breathe, breathe, breathe. Like what I'm seeing there? Yeah. Good job. Me too. Okay, excellent work. Okay, so. Rolling arms. Rolling forward. So, moving your arms has nothing to do with the steps, right? Correct. Okay, it's just your feet and your legs. Mm-hmm. That's right. Okay, nice work. Breathe. Okay, one more chance. That's it. Mm-hmm. Keep going. Breathe. Good. Okay. Good work. Yes, keep it going. Breathe. You're doing great. Okay, breathe it out everyone. We're coming to the final stretch here. Yeah, one more to go. Okay, one more. We gotta get to 7,000. Yeah. Or close, right? Or close. Definitely. Yes. Okay, breathe everyone, breathe. And, okay, last one. Have a seat, Mom. Okay, yeah. Rolling arms back. Breathe. And we're gonna walk it over here. Keep walking. Keep walking, yeah. Yeah, this is kind of like a straight walk. Yeah. You know? I'm challenging myself by bending my knees a little bit. Steps in. Keep it going. Breathe. Keep it going. Looking good. Good job. Woo! Nice work. Thanks. On this workout, everybody. Okay, march it out. Breathe it, breathe it, breathe it, breathe it. Breathe, breathe, breathe. Gotta cool it down. You're still getting your steps in here. Yeah. Okay, nice work. All right, everybody. Great job. Okay, cool it down. Cool it down, yeah. Give me some nice side steps this time, side steps. Oh yeah. Probably feels good, because we were doing a lot of back and forth. Good job. Keep it going. Breathe. Excellent work. On the 7,000 step walking workout. I don't know if I hit it or not. That's okay. You know? I know I'm close, but not quite. That's right. And you know, depending on your pace, that's okay, sort of like the goal. That's right. But again, that 7,000 steps in a day is an amazing sweet spot. Yeah. If you're over 60, okay? So, under 60, eight to 10. Over 60, six to eight. Okay? That's an excellent one. Everything else, icing on top. Okay, this is great. Okay. Okay, good work. All right. And now, let's just, give me some hip circles. Okay, nice. Oh yeah, you probably feel this in your feet and your legs. Big time. Okay. Have a seat, mom. I'm gonna do that hamstring stretch. So important to do this one today. Okay, oh yes. So one leg straight out, toe up to the ceiling and just reach. Hold this here for a second. Okay, breathe. Should feel really good after that. Walking. All that walking, yeah. Breathe. Okay, let's switch legs. Switch legs. Oh. Ooh, that feels nice. How's that feel on your legs, mom? Oh, good. It's always good. It's a good stretch. Oh yeah. Now I want you to kind of come to the edge of your seat and just kick it out to the side, okay? Just kind of kick that straight out. Yeah, straight just, yeah. Get another stretch. You're standing with me. Knee over ankle. Other leg straight out, toes pointing forward. Breathe. That should feel pretty good. Okay, come up and we're gonna do the other side. Leg straight out. Nice. That feels good. Oh yes. Okay, very nice. Okay, let's give me that nice side stretch. Good work. And other side. Oh yeah. I'd like you to do the calf stretch for you. I know you're seated, but you're gonna do that. Wanna do that against the wall? Yeah. Just want you to stretch your calves out, okay? Right. Okay, so that's what it looks like, everybody. Back leg straight, heel down, okay? Yeah, you're against the wall, looks like that. It's good, it's a good stretch. Oh yeah. Opens up the hip flexor, but also great for the calf. Okay, good job. Let me do it. Okay, okay, and let's switch legs. Okay, other leg forward, other leg back. This should feel really nice. Yeah. Okay, good. And come on up. Okay, good. Give me three inhale exhales, please. Inhale up. And exhale out. Inhale up. And exhale out. And one more with that clap at the top. Inhale up. Good. And sit on hands, lean. That's okay, that's all right. And center. And lean. Good job. And center. Hi, baby. Come on down. Excellent work on this walking workout. If you need additional cool down, please check out our cool down video. It's important to get your legs and your whole body relaxed. Come here. Yeah, say goodbye to everybody, all right? So thank you so much. Thank you so much for joining us. We look forward to seeing you in a future workout. If you like this video, please give a like, share a comment, and share it with a friend. They need to get active, all right? So look forward to seeing you real soon, and in the meantime, keep moving. See you soon.