10 Minute Morning Walking Workout for Seniors & Beginners

Good morning everybody. Good morning. I'm April of Yes2Next here with my mom Aiko. Hi. We're excited to get our day started with you today. And Mochi too. Oh and Mochi. Yes he's waking up as well. Yeah we're excited to have about a 10 minute power walk for you. Okay so this is what it looks like. 30 second rounds of brisk walking. Okay. Interspersed with 50 second rounds of exercises to wake your body up. That'll really work yeah. Yes. So my mom's gonna be doing this seated in a chair. If Mochi gets out of the way and I'll be doing it standing. And if you like you can challenge yourself by using some light weights. Water bottles, cans, bags of beans. That's right or you know have wrist weights. Those work too. Okay so clear the area. Have any rugs. Please get them out of the way or tape them down. And then also have water handy. It's super important to stay hydrated. All right mom any thoughts? Where's the cuppa? Where's the cuppa? That's afterwards. All right gonna work for your cuppa. All right so we'll take a quick pause and get started. Okay so let's warm up all right. All right. So have a seat mom. Thank you. All right. Thank you very much. All right let's wake this body up. Do you have a nice nice sleep last night? Yes I did. Yeah. All right. Stretching before you go to sleep. That's right. Helps you sleep. Stretching before you go to sleep in the morning. And also nice to do a nice morning workout with us. So great job. Okay march it out everyone. All right give me some nice little heel touches forward. Ah yes. Get everything moving here. Yeah. It's nice to just move the body. Wake up. That's right. Okay very good. And march it out. You know what? Good for you for showing up here this morning and getting your day started with us. That's like the biggest step. Okay so good for you. Give me some nice little reaches. Stretch it out. Yeah just taking that first step in the morning can make all the difference in the world. So just good job. Be glad you woke up. That's all. That's right. Every day every day is a gift and it's a new opportunity to have a great day right? It's good to be vertical always. That's right. Okay march it out. Right. So it's okay to be horizontal. It's okay to be horizontal when you're sleeping. Excellent to be vertical. But in the morning be vertical. That's right. All right very very nice. Okay give me some step forwards mom. Okay step forwards. They're like heel touches but I just want you to get those toes going here. Okay very nice. Okay good job. And four good and three and two and one. Okay stop the feet. Let's give me those nice little head tilts to the side and to the side. Good. I want you to look center and look center and nice little gentle shoulder rolls. Getting those neck muscles going. Yeah back muscles. Good. One more and reverse it. Good. Two three and four and very nice. Nice job on this quick morning warm-up. We'll take a pause and get started with our workout. All right so we're just going to kick it off with some nice gentle walking here. Okay. Now these walking intervals are designed for you to go at your own pace okay. Oh boy. Oh yes okay. So just like walk it out here. If you want to go faster than us that's okay. But this is your workout so and you need to wake up so I'm just kind of taking it slow in the beginning here. We got about six six intervals of these 30 second walk so you have time to ramp it up. Okay all right so let me show you the first move. It's basically going to be a step out okay just like that with punches forward. Okay mom. Yep. Okay so you're still marching it out. Good job. Okay all right so it's stepping out with two punches forward. Okay just punching it forward. Yeah okay look that's it and we're here for 50 seconds. Oh boy. Okay so go at your own pace. I know everyone has to wake up so you want to go slower than us that's okay. Okay we're going to be doing this during the day couldn't you? You sure could. You absolutely could. Can't you have an afternoon wake-up call? That's right yes so note to self this little morning wake-up call could be an afternoon wake-up call or even an evening picking me up if you want to. That's a good one yeah. But it's really nice to to start your day with these workouts. Okay good keep it going and breathe. We're almost there. Keep it going. We're going to go into that brisk walk next in a few seconds. Okay. Okay and we're on. Okay so now we're just going to march it out. Okay you can march it out forward, march it out back. This is your time to power walk it out. Yeah. Okay here you go. Keep it going. Good job. Breathe, breathe, breathe. I'm going to show you the next move while you're marching okay. Okay just it's a coordination move so it's four kicks one good two three and four with four side reaches one two three and four. You ready to do this? Yeah. Okay kick and kick kick and kick. Give me four side reaches. Side, side, side, side. Four kicks. Kick, kick, good. Kick and kick. Four side, side, side. I'm not going to be careful. You can knock me out. That's right. Okay give me that kick. Good and kick. Give me a kick. Give me a kick and side. Breathe everyone. Yes. Wake it up and kick it out. Kick, kick, kick and kick and side, side. Breathe. Good coordination everyone. Kick it out. Kick it out. Kick it out. Yes and side. I'm getting you going this morning. Give me a kick. Give me a kick. Give me a kick. Give me a side, side. Good. Side and side. March it out. Okay nice work. Roll, roll, roll. Okay keep it going. Everyone marching it out. You feeling your body wake up? Yep. Okay. It's ready to go back to sleep now. Oh oh no no. Stay awake. Stay awake. Stay awake. Okay now next one is just gonna be double double taps. Okay this is what the feet look like. Okay. Okay now okay so double tap with the arms to the side. Double tap arms to the side. Go out to the side mom. Yeah okay nice and gentle. Tap and tap. Good. Tap and tap. Yes. Tap and tap. Believe it or not you're working on your balance here. Really? Yes. You're shifting your weight going from side to side. You're getting those arms moving. You have to stabilize yourself even if you're sitting seated. Step and step. Go slow. Good. Step and step. Really coordination. Working your coordination here. Breathe. Keep going. Looking good everybody. Oh yeah. Breathe it out. Breathe it out. Good job. A few more seconds here. Breathe. Yes and very nice. March it out. Whoa are you getting dewy? Yes I am. Very dewy. Good job. Okay yeah so march it out. Starting to feel energized? Yep. Okay good job. All right now next move. Double knee ups. Okay it looks like this. This is up and up. Okay knee up. Okay up and up with four back swims. One two three and four. Okay okay I want you to work your coordination. Knee up. Knee up. Other knee up. Knee up. Knee up. Back swim. One two. Good. Three and four. Double knee ups. Up up. Shift up up. Back back. Yes. Back and back. Knee up. Knee up. Yes. Bring it back. Back and back. Knee up. Knee up. Keep going. You're looking good. And back it. Mm-hmm. Feel like I'm swimming. Yeah backwards. Yes. Knee up. Mm-hmm. Knee up. Back stroke. Single arm. And one more. Knee up. Knee up. One more knee up. Knee up and knee up. Good. March it out. Get your power walking in. Nice work everybody. Keep going. All right. Keep it going. Looking good. You're coming down. Yes. Coming down to the home stretch pretty soon. Pretty soon. Good job. Now this this one is just going to be stepping. Okay. We're gonna do four steps and we're gonna do some like single arm goal post moves. So it looks like this. One two three four. Arm and arm. Okay. Okay that's what it looks like. Ah breathe everyone. You ready? Here we go. Yeah. One two three four. Give me that arm. Give me the arm. Yes. One two three four. Give me the arm and arm. It's almost like a little backstroke but it's not. Back. He's getting ready for football. Right. That's right. It's football season. Goal post. Goal post. One two three four. Goal post. Yes. Goal post. One two three. Give me goal post. Give me goal post. Yes. Two three. Goal post. Goal post. And march it. Goal post. And yes. Keep it going. Are you feeling it? Yep. Keep it going. I see your coordination. Very good. Yeah that's true. One two three four and stop. Nice work. My brain. Okay get your steps in. Yeah. We got two more sets. Okay. Of the different exercises working your body. Okay. Breathe everyone. You're doing great. Doing great on this morning morning energizer. Okay next move. Nice easy peasy. Toe taps. Toe taps. You know this. Toe taps. And then I want you just bringing in with the arms. Okay. Okay. You just like bring it in. Okay. Bring it in. So you're standing with me. So just toe tap. Toe tap. You can just do it like singles. How's that? Does that make it easier? Single arms. Okay. How's that? Single arm or double? Oh double. I'm sorry. Bring it toe tap and toe tap. Good. Toe tap and toe tap. Good. If you want to double up the arms you can. So it looks like this. Okay. You get triples in there. Good for you. But two is good enough for me. That's good mom. Bring it in. Bring it in. Just bring it. Bring it in. Bring it in. Yes. Loop it in. Loop it in. Nice. This is good for balance, coordination, and your brain. Working with your muscles. So nice work. Brain cells are saying wait. And march it out. What's going on? That's right. Brain cells like wait a minute. I'm still waking up here. I'm still sleeping. But that's why we're doing these different moves so you can wake everything up. All right. So keep it going. Nice work everyone. All right. We're going into our last little exercise. All right. Okay. Breathe it out. This one's kind of a fun one. Let me show it to you. You know the out out in in with the feet. And our arms are just going to follow it. Out out in and in. All right. Okay. Yeah. So let's do this. Out out in and in. Let's do it. Out out in and in. Out out in and good. Looking good. Very proud of you. Thank you very much. The couch looks good to me. Yes. And you're probably wondering can I have a cup of coffee soon? My cuppa is waiting. Yes. That is waiting for you. Also please do try to eat some breakfast. Protein. Eat some protein. Very important to start your day with protein everyone. At least okay 20 to 25 grams. 25 grams for women about 30 grams for men. Yeah. Okay. Get your body going in the morning with some fuel for the day. Very very important. Okay march it out. This is our last interval so make it good. I'm going to give me some fast feet here. You want to just do it your own pace. But this is your morning energizer so make it good. Okay. Breathe breathe breathe breathe. Get yourself ready to go back to sleep. That's right. Okay very good. Keep it going. A few more seconds. A few more seconds. Looking great. Looking great. Looking great. Keep going. Keep going. Keep going. Keep going. And rest everyone. Congratulations on completing this energizer workout. Now if you want more energizer workout you can either rewind it to the start. Good for you. Or do one of our other workouts. Okay so super proud of you for getting your your day off on this right foot and the left foot. Okay so let's just nice cool down. Breathe. You deserve it. Big kudos to you for starting your day off. Yeah. With movement. Yeah. You started it off on a very positive note. Yep. You feel good? Hi baby. And you have another wonderful day ahead. Mochi's even ready to go. You can see him. I think he's ready for breakfast. He's on a diet today. Yes he is. Pretty much on a diet. He's at 20 pounds and he needs to lose some. So we've got him on the yes to next diet and exercise plan. All right very nice. Okay stop the feet. Give me three inhale exhales up please. Inhale up and exhale. Good. Inhale up and exhale everybody. Yes. And one more. Inhale up and clap at the top. Give me a nice stretch. Are you going to stretch with us Mochi? Yes. Hello. Good morning. Yes. Good. You say good morning to everybody. That's really nice. Oh yes. And come on down. All right. Excellent work everybody. We wish you a wonderful day or even afternoon or evening and we look forward to seeing you real soon. If you like this video give it a like. Please share a comment and subscribe to our channel. We really appreciate all your support. Look forward to seeing you real soon and have a great day. See you soon.