6000 Steps at Home | Low-Impact Walking Workout for Everyone

Hey there, April with Yes2Next here with my mom, Aiko. In this session, we're going to aim for 6,000 steps. That's right. Now did you know if you're over 60, 6,000 to 8,000 steps a day is the optimal amount? That's good to know. You've heard about the 10,000 step goal, but that's kind of icing on the cake and we'll talk more about that. Now if you're under 60, between 8,000 and 10,000 steps is the goal for you. So in this workout, my mom's going to be doing it seated. I'll be doing it standing. Make sure that you have water handy and clear the area. And we're going to be doing this in 30 second interval rounds, okay? So we mix things up with the walking exercises, okay, with 20 seconds of rest in between. All right? Any other thoughts? No, let's go. 6,000 is easy for us. We should be able to do it. That's right. We can do it. All right. We'll take a pause here and get started. Okay, mom, you want to have a seat? Sure. Thank you. All right. On our 6,000 step journey, do I need to... No sweat. No sweat or no dewy, right? Yeah, no dewy. Yeah, you notice I'm wearing this get dewy sweatshirt and people are going, what is that? Well, this is our way of saying, you know, get sweaty. We like to get dewy in our workout. Very nice way of saying it. That's a nice way of saying it, exactly. We don't want to say no perspiring. That's right. Yeah. Throw off buckets, you know, think of the different ways you can say it. Get drenched, right? Dewy is the best. Yes. That's why we say get dewy. All right. Let's step it out gently. Okay. There you go. Warm it up. I want to get upper and lower body warmed up for this 6,000 step walking workout. Sounds good. Okay. Yeah. All right. So 6,000 steps. That's good. Yeah. Well, as I said, you know, research has shown that 6,000 to 8,000 steps a day for older adults over 60, march it out, is the optimal amount. And for those under 60, 8,000 to 10,000 steps is the optimal. Okay. Let's kick it forward with the heel touches, everybody. Okay. Yeah. And that 10,000 step number basically is a marketing number. A Japanese company decided that that was the number because the character in Japanese kind of looked like a person. So they just called it like the 10,000 step pedometer. Isn't that something? It's a good one. Well, it's a nice round number every day, right? It's a nice goal for people. That's right. Okay. March it out. So you can walk 10,000. That's pretty good. That's right. Okay. Well, and while we're moving our feet, can we just open up our arms here and close it? Okay. Open and close. Good. Open and close and open and close. Good. And march it out. Okay. 6,000 steps, everybody. Whoo-hoo. Okay. Very nice. Now, give me some side reaches. Side reaches. Good. Breathe it out. Good job. And very nice. Good. All right. Give me some shoulder rolls to the back. Shoulder rolls. Good. Okay. And forward, please. Good. And just give me some up and down. range of motion is here. And breathe. And give me good posture, everybody. Ears, shoulders, hips in alignment while we're doing this walking workout. And very nice. All right. Nice job on this quick warm-up. We'll take a pause and get started with our 6,000 step workout. Okay. So let's get this party started. All right. We're just going to start it out with some gentle marching, okay, similar to what we did in warm-up. Okay. And we're on. Right. This is our first 30-second round. Okay. So, yeah. We're just going to be doing these 30-second rounds. Give us a little variety with our walking. Okay. So just nice and gentle. And, you know, if you're counting, you know, generally, we generally do like 120 to 126 steps per minute. So that gets us about. Per minute? Yeah. That gets us about 48, 50 minutes, everyone. Okay. So it's a nice, nice walk we're going to do together. Okay. Just marching it out. And this is a 20-second kind of, if you need to take a break, gentle rest period, you can walk it around gently. Okay. All right. But 20 seconds of kind of gentle walking. Of do nothing. Yeah. Do nothing walking. Right. Okay. Very good. And so our next one, we're just going to do those step-outs. Okay. That's going to be our next one. This one, we're on for 30. Okay. And it's important, you know, just to go at your own pace. Right. Okay. Yeah. Always. Again, if you are starting out, go at your own pace. That's right. And, you know, I know this is a longer walk, you know, but do as much as you can. And, you know, work up. This could be a great goal for you. That's right. And we have a lot of other shorter workouts to help you build up, you know, to this point. So don't get discouraged. Don't get discouraged. You can do it. It's all about staying with it. All right. And just gentle marching. Good job. Remember, if I can do it, you can too. That's right. Love that spirit, Mom. That's right. Okay. And, you know, feel free, you know, you can clear the area, you know, walk around, you know. You got little fur babies? Walk around with your fur babies. I need wheels. You're doing great. Okay. Oh, this one, we're just going to do forward, forward, and back, and back. It looks like this. Forward. Okay. And back. Okay. Yeah. Engaging those leg muscles. Yeah. Okay. Keep it going. Good. And breathe, everybody. Don't forget to breathe. Don't. Stop breathing. Don't stop breathing. Keep breathing. Good. Keep it going. And now march it out. Good job. Breathe it out. Sounds good. Don't forget to breathe. And at any time, take a sip of water. That's what having your water nearby is for. Okay. Good job. Breathe it out. Okay. We're just walking. I want you to engage those arms and get those arms pumping forward. Okay? Pump it forward. Punch it out now. Good. Mm-hmm. Punch it forward. And I can walk around. I can go near my mom's head, but I won't hit her. Oh, you would love that. I'd be a sitting duck here. All those years of frustration coming out. Oh, you're the best. You're the best, Mom. Oh, thanks. And march it out. You can even, like, you want to ramp it up, feeling good. Well, that's right. You can get some steps, happy feet. Yeah. You can get those steps. You'll be getting to 6,000 faster. You know? Okay. Next time. Next move. Keeping our feet moving in our walking pattern. Okay. Opening it. Closing. Right? Open. Close. Engaging the upper body. Stretching out your chest muscles here. Working your back muscles at the same time. Yeah. It's like we're swimming here. This kind of reminds me of treading water. Right? That's one thing I could never do, tread water. How about you? Are you good at treading water? In a pool. Yes. I have to say, I'm not the best at that either. No. Okay, very good. March it out. Good work. I'm going to take a sip of water here. Feeling a little dry. And, you know, listen to your body. Your body will tell you when you're thirsty. Okay? Very nice. Breathe it out. Okay. Now, this is a challenge for people. Overhead punches. But, you know, listen to your body. Arrange your motion. If you need to go down here, that's fine too. Okay? I like to do this move because it really kind of gets your heart rate up. Okay. So, we're getting our heart rate up. And our steps in. Same time. Breathe it out. Keep it going. Looking good. A few more seconds. Breathe it out. Good job. And march it out. I'm starting to get dewy already. A little bit. Okay. Alright. Okay. Now, our next one. That was sort of like a second warm up that we did just there. Okay? Now, I'm going to pick up the pace on this next round. Okay? A little bit faster. And I'm just going to put my arms out to the side. I'm just doing this. Okay? Arms out to the side. Both arms. And breathe. Okay? But you go at your own pace, everyone. Okay? Keep it going. And I want you to, whether you're sitting or standing, I want you to sit or stand tall. So, no slouching, right? None of this. Because look how that affects your movement. Stand tall. You'll feel your tummy engage. If you imagine... March it out. Just march it out. You have a string just pulling you up. Yeah. Are we at 6,000 yet? You'll feel yourself. I feel it. Do you feel it? Yeah. Okay. Keep it going. I'm going according to my pedometer here. Okay? Breathe it out. Next, we're just doing heel digs. Okay? Keep it going. And breathe. Keep it going. I love what I'm seeing. Good. And again, if this pace is too fast, slow it down. You're doing it a little bit quicker here. I am. This is a quicker round. I have to get our 6,000 steps in. Trying not to be here for two hours, right? Okay. Breathe out. That's for sure. You could do that. A little quicker pace in this next set. Okay? Breathe it out. Okay. Now, next one I'm going to challenge you. It's going to be 1, 2, 3, 4, and in. So, 1, 2, 3, and in. And in. Good. 1, 2, 3. Bring it in. 1, 2, 3. Step, step, step, and in. Step. And in. Good. And you can even try to add some flair to this if you want. Oh, wow. And in. And march it out. Good job. Do something a little different. Yeah. Breathe out. A little dance move. Yeah. Alright. Keep it going. Now, we're going to do some step backs next. Okay? Really engaging what we call the posterior chain. Everything from your glutes down to your feet. Okay. Step it back. Good. You can do anything with your arms here. Okay. But believe it or not, even just doing this, whether you're seated or standing, you are working on your balance. That's true. Even from the chair. I might fall off this chair. Right? Right. You could. No, I could. You could. What's happening? You feel your weight shifting. Yeah. And one leg is off the ground. You're working your balance. So, great job. Okay? Really good. Keep it going. Nice. March it out. Keep it going. Good. Drink your water. Breathe it out. Keep it going. Okay. Next, we're just going to do some forward toe touches. Okay. Yep. We're on for 30. Good job. But by doing walking workouts, you're also, you know, doing, there's a whole host of benefits to our walking workouts. Sure. Absolutely. Cardiovascular health, you're working your heart. Got to work that heart. It's a muscle. Yes. Got to keep working it. Yep. It's great for helping to lower blood pressure and blood sugar, everybody. Oh, yeah. Okay? That's important. And because we're hitting the ground here with our feet. Right. March it out. We're working on improving our bone density, too. Right. So, that's all good to have that kind of low impact action happening for your body, your muscles, your bones, your joints, and everything. Okay. All right. Ooh. Hey. Oh. I'm just doing open arms. So, open and close. We're walking. Breathe it out. Okay. Whatever your range of motion is here. I like to just do the opposite arm kind of movements for coordination. Uh-oh. That's what I do with my arms. My arms are just not working here. You're doing great. Just one's up and one's down. That's all. And you just march it out. Okay. March it out. Good job. These rounds are really quick. Yeah. Breathe it out. Okay. Now, I'm going to challenge folks to walk forward and walk back. So, you can just give me walking. Okay? Okay. Mom? Okay. So, good job. Breathe it out. That sounds good to me. Okay. So, I'm going to walk it forward, and I'm walking it back. And doing it now. One. And back. So, you're just giving me some straight arm. And Mom, anytime you want to stand, you can stand up with me. Okay? Okay. Yeah. Okay. So, that's what the beauty of this workout is, is that you can do it seated or standing. And at any time, take a rest. Okay? Keep it going. Breathe it out. Good job. Okay. March it out. Good work. Breathe it out. Nice, nice, nice work. Breathe it out. Keep it going. Alright. Next move. You're going to step it back, Mom. I'm going to kick it back on the next move. Okay? Kick me back. Alright. Okay? And I want you to actually give me some drum hands here. Yeah. Boom, boom, boom. Bongos, right? Bongo drums. Breathe it out. Yeah, whatever happens to my... I used to have a pair of bongos. Oh, yeah? Yeah. Back then in the 50s. Would you do like... Had like Belafonte and all that music. Yeah? When would you use that? Would you do like... You do jam sessions? No, when it was time for dinner, I used to hit the bongos. Like, uh-oh, it's dinner time. Okay, march it out. March it out. Really nice. Funny, no one ever showed up, though. That's the thing. Were they waiting for the bell? Yeah. That's exactly what they're... They're waiting for the bell. Okay. We're doing those forward, forward, back, backs again. Okay? So, forward. Forward. Back. And back. Okay. Back. And back. Good job. Back. And back. So, tap forward. Tap forward. Tap back. Tap forward. Tap back. Good. Tap forward, forward, tap back, and back. Good. Forward. Forward, and back. And back. And march it out. Good job. Breath it out. All right! Getting dewy yet? Yes, okay great job next next one. We're just gonna do some kick forwards. Okay. Okay, breathe it out. I can do that. Okay Hope they give me some credit for my steps with the kicks. I Think that counts for something Especially for bounce and if you can't give me kicks just give me toe taps. Okay, breathe it out Okay, nice job And again you go as fast as you can Breathe it out good that much. Oh Now in general, we should all be aiming for about a hundred and fifty minutes of moderate cardio week. Okay Yeah, all right by doing this workout. You're getting like 50 or 60. So, you know what? Kind of put you put you ahead there. Okay But just moving as much as you can every day is great. Okay, I want you to kick it side now Okay, kick it side Okay, if you can't kick just give me the side steps, but kick side Keep it on I like to work on these side moves work your hips. Yeah Helps you walk. Yeah, and can help prevent falls because you really need these Oh, yeah muscles to help stabilize you. Okay, everybody. There's these little muscles in your hips. No, you don't want to fall. No March it out Yeah, you don't want to fall because just it's not good that's all yes That's the number one cause of fatal and non-fatal injuries among older adults because what happens when you fall you know you You you're inactive and so you can lose more muscle, which is not good, right? You want to build muscle everybody? Okay, very good All right Overhead punches here and if you can't give me overhead, I want them here. Okay, okay. Okay Good job And I like this move Get the heart rate up and you can move it around everyone even go backwards, you know, how we like backwards rocking Keep it going march it out Breathe it out Okay, very good. Okay, breathe Good job. Keep it going excellent work Okay, March March March, okay our next round we are doing the grapevine But for you in a chair or simple move is one two, three and touch. Okay, okay, so That's all it is, but you can take that step back on the second move. You want to do the grapevine with me? Okay, keep it going Yes Good and breathe Like to get you moving side to side Keep it going and looking good breathe it out If you like how you're keeping your feet moving Mountain is excellent. Yeah, breathe it out. Okay, March it out everybody. Good job. Whoo. Okay Next move is One two, three and a kick. Okay. Okay, one two, three and kick. Okay, and I'm gonna be moving it back and forward Okay, so whoever wants to join me Hey, breathe it out Getting those steps in one two, three kick it out Kick it out Kick it out along with you kick it out good and up and up and breathe Breathe out Good job And March it out. Whoo. I felt that huh? Yeah Okay, in fact, I'm gonna take some water on that one. I was like, ooh Feeling a little little dewy. Uh-huh It's good Good work. Okay. All right Next move is an in in now out out in it so out out in in this week This is also V step you can move it forward forward forward back and back And breathe good job Excellent work keep it going Are you doing there? I'm in there. Yeah there good job. Are we doing this round again? We are I like these moves I'm so much. Maybe I'll stand up and try it. Okay, March it out breathe. Good. Thank you for joining me Okay, you know what that first one is. It's a one two, three and touch right one two, three and touch one two Three and touch right? Yeah, okay Getting a little early start on it Just watch out your chair. Oh, yeah, I miss up. Okay And I'm doing the grapevine one step back. And so one step back good breathe it out And you can get fancy here Okay, this is up to you, okay Looking good Yeah, so yeah, we're gonna do three exercise you do. I'm glad you're doing with doing them with me standing Well, I wanted to see what you're doing up here. Keep me honest, huh? Yeah Chair I can't see it Okay, March it out. Good job. Okay, excellent work. Thank you. Good work I could see those legs moving and think tall mommy looking good. All right, we're doing it one two three kick So let's start step forward with the with our right. Okay. Okay, breathe it out Okay, okay and here we go everybody let's go one two, three and kick back Oh and kick one, two, three and kick the leg. Yes. There you go, right? It's kind of nice to to switch it up and stand a little bit, right? Yeah, good and kick And kick good Breathe ten more seconds. Good Look at you coordination. Excellent I have to stop and think I know you do. That's good And march it out. Good job. Okay. Okay one more more one more thing in this little round. Oh, okay, breathe it out Yeah Okay We're doing that v-step. So forward forward back back, right? Okay. Let's start with Your right our left. Okay. Okay, breathe it out. I have to remember that our left the right correct. That's right Right, right, right. There you go. We like to do it so that makes it easy for you. I know those directions can get confusing We're trying to keep it simple folk And and what's your goal for this walking workout mom, what are you walking to today now, huh you have to ask Now you have achieved it I have achieved it it doesn't mean I can't go for it again, okay All right And it's all about moderation, right? Yeah, always. Okay. All right. Okay. So that was that round you want to have a seat again? Yes, I am. Okay. Take a sip of water if you need it. Okay. Okay. All right Nice work everyone. Yeah. Okay while you're resting there. I'm just going to show the next move It's just going to knee up With the arm up kind of really get those knees up Okay Okay, here we go. We're on you just join in whenever you can Opposite arm. Yep opposite arm breathe out. I like those opposite arm moves Breathe out good keep it going Excellent work Keep going Good work Breathe it out And march it out Good job. How are you doing there? Good job Okay All right We're going into these what I call a skater move. So i'm stepping it out Leg up step it out leg up, but you mom you can just give me give me a step and touch. Okay, okay Sounds good, but give me kind of a big step Yeah, yeah, that's fine You can even go step and then touch bring the other leg in And like you can bring it in the other leg Okay, that's that's fine that one's gonna need some work everyone She's just doing step outs, that's okay. Okay, but you can also do this. Okay, that's all right Oh, here you go, that's it. Okay good. That's it. That's it And march it out Good jet breathe it out. I'm gonna get these steps in keep it going Okay Next move Is a double side step with a clap. So step step step and clap so you You're gonna do this and clap Keep it going everyone Breathe it out. Yep and clap and clap breathe Hey, you know, it's all about keeping those feet moving. Okay Keep it going and march it out Good and again, you can walk it around Your room. My mom is really getting in her steps here. Whoa, you're gonna do fast feet Fast feet you can do fast feet everybody. Don't feel like it's necessary Breathe it out. Wow That's getting your heart rate up big time. Good job. Okay. Okay here look watch this one guys one two three and four Up up up and up switch it Okay All these repeaters Okay and Whether you're seated or standing you are working on your balance everyone. Yeah that standing leg Is really Getting to work out here Keep it going And rest march it out. Good job Feeling it. Yep. Yep. Are you getting I am Okay Next one is just a knee up and punch. So knee up and punch. Okay, no overhead sit on Okay, you know what? Let's do the same arm same arm Good isn't that one easier? Yes, it is, huh? Well, it's good to mix it up because It gets your brain Working in different ways. Yeah, that's true. So that's a good thing. The brain needs to work. That's right. Sure. It does Breathe it out Keep it going breathe And march it out everyone good job, oh making another sip of water here, okay next next one Next round toe taps Arms forward Okay, that's what that looks like breathe out and we're on go Yep, just like that push it out push it and push Keep it going looking good. Yeah, I like what i'm seeing Very good everyone Yeah, you know this is a great workout To do anytime. Yeah, you know can't get outside come join us just want to hang out with us come join us Always nice to keep moving together everybody. Okay. Okay. Excellent work. Yeah. All right I'm going to challenge you to do a fast march in the next round. Okay, okay fast march in the next round Okay, breathe it out Okay, here we go and fast so you can move it around Again this is kind of you know, 30 seconds is quite a long time but A good challenge. You just listen to your body. We've got 15 more seconds. Can you do it? Can you do it? Yeah. All right. I like 10 seconds. I like fast feet. Well, that's going to get us to 6 000 pretty quick Pretty quick pretty quick pretty quick breathe it out Keep it going and whoo March it out. Good job. Oh my gosh That was so good Oh my gosh Breathe it out Okay Next round i'm just going to walk in a circle, but I just want you to just do freestyle walking Okay, just a freestyle. Yep Okay, okay walking in in a circle Okay, and so I want you to walk Wherever you are, okay Just keep it going Okay But even like in a small space we can actually move it around Okay, you can walk it forward Walk it back. I just want you to freestyle it Get our steps in here breathe it out looking good Keep it going And march it out gentle, okay, good job. Okay, keep it going Okay We're going to just keep this keep this pace here And we're going to do some bicep curls up and down get these arms and moving. Okay, breathe it out Okay looking good up and down Good job Working this little bicep muscle. Yeah And I see how you're going at a fast pace that's impressive mom because I have army arms, right Keep it going breathe it out Looking good. Good job everyone Keep it going And Gentle marching if you want, okay, i'm gonna keep it going here. Oh, okay Okay Keep it going breathe it out Okay, i'm just gonna give me some fast march faster marching here Okay Fast move again. Okay. Yeah, whatever you can. Okay You get oh, I see you're getting like good position here. Yeah, good job everybody Breathe it out Keep it going You're looking good Excellent work Few more seconds. Yeah And Okay, gentle marching. Ooh, you deserve a big rest after that one. Okay, keep it going keep those feet moving Breathe it out Take some water Now I want you to we're going to go into some little step backs just to mix it up here Okay, keep it going good Nice Check in with your body. Yeah, okay You're looking great Are we there yet? Not yet, we're almost at only halfway point Breathe it out Keep it going At least according to my steps. Okay. Hey march it out Good job according to my steps It's it's interesting so everyone's going to be different right right and You know indoor workout Can be different from an outdoor workout, right? So breathe it out Good good job. All right. Now I just want you to step it out. Yes Keep it going Good job Well, you know we're coming up on 30 minutes here, right? Yeah, pretty soon of this workout excluding the warm-up so the warm-up counts too as as part of this workout, so We're at we're at basically a halfway point almost like pretty much like a halfway point Okay, great march it out everyone Breathe it out How you feeling? Okay. Okay. How are you feeling? Okay hanging in there. You're doing great. Hang with us. Okay, you got this We're doing it We're marching to that hot dog stand in the sky. It's really far away It's out there. I could see it All right getting closer, okay, give me those kickbacks good good this time what with the bicep arms, yeah, yeah In the distance Good job Breathe it out Keep it going You're looking good Excellent work and march it out Okay We are moving and grooving Okay, keep going I hear you. I see you you're doing great Good job All right Okay, we're doing just pull up arms and down So bring it up and down so makes the elbows go up and down while we're walking. Okay. Yes Engaging these shoulder muscles as we walk everyone. Yeah. Okay, breathe it out Good keep them strong the shoulders and your neck. Oh, yes shoulders neck Back it's excellent for posture march it out March it out march it out. Good job. Okay, we're doing great here Check in with your body everybody. Yeah Okay, keep it going all right, okay now heel digs I saw you doing those You can get those arms moving with arms straight Excellent Keep it going. I love what i'm seeing here Breathe it out Keep it going and nice breathe And march it out You remember those one two three steps we're going to do those remember those okay one two three and ends Alternating breathe it out Keep it going You are doing great Okay, one two three and in One and in And slow it down if you need to but you don't have to do our pace here One two three and in You go with the arms Breathe one more and march it out. Good job Okay We're going to do some open close with those arms again Just out and in like this. Okay. Okay breathe March it out And We're on out. Yes So basically internally and externally rotating that shoulder. Okay Nice and gentle. Yeah Doing great. Keep it going Looking good breathe Great job and march it up Good good good work We're going to do a one two three and side step next side or side leg lift. Okay Let's go look at this one two three leg lift one two three and leg lift One two and leg and leg leg lift leg lift Uh-huh Oh, yes I feel that that hip is working. Yeah And up. Are we there yet? Not quite oh my goodness, I know right Breathe it out Are you sure they didn't say three step three thousand steps was good Instead of six Okay, march it out march it out right now whoever thought of six who thought of this whose idea was this yeah Whose idea was this? Well, you figure we're working about 120 steps march it up just we're marching forward and back 126 steps per minute is about 47 minutes. Okay, so We're kind of like in that zone right there Okay Okay, so we're at 35 well Yeah, we're we're well into it over 35 over 36 minutes So Keep going march it out. March it out and and if we ramp it up with our our steps In those rest periods we get more steps, but just keep the feet moving Keep it going. I want to next time. I want you to give me some wide steps. Okay wide steps wide steps wide steps Yes, good job and you can either move it around Okay, but just wide wider steps We work in the thighs a little bit more breathe it out Looking great Keep going breathe out And march it up Good work Next move I want you to give me some arm rolls Okay I'm getting dewy. Yeah Okay, breathe it out Okay, okay and we're on with some arm rolls everybody Getting that heart rate up Keep it going looking good As you notice our mochi is not here because he is napping. He's he's smart He said six thousand steps no, I think i'll take a pass on that one Exactly what he's doing and march it out. Give those arms a rest everyone Okay, i'm gonna take a sip another sip of water here I felt that one breathe Okay, keep it going everyone You are looking great Okay, i'm marching but this time I just want you to give me see how my upper arm's stationary see mom I want to work that tricep a little bit. Okay upper arm stationary. This is like a tricep move while we walk And you can put your palms down mom. Try putting your palms down. Yes Good like that. Yep Give me a little fist Keep it going breathe Looking good And gentle marching out. Oh, yes. Oh, yes Keep it walking. Keep it marching. Good job. Breathe it out I want you to give me forwards and back. Okay. Okay Okay forwards and back forward and back I'm, just doing a little Out and out and in move with my arms, okay forward and back Keep it going We're just walking forward walking back moving forward walking back Walking forward and back and march it up Okay How you doing awfully quiet over here? I know i'm catching my breath. Um, are we up to 5,000 steps yet? Oh, yeah. Oh, yeah. Yeah, and we're doing we're well, we're doing doing pretty well. We got about according to my calculations Knees up everyone Okay, pretty good according to my calculations says we have Probably about another 1500 steps to go that's another 10 minutes mochi make room i'm coming Okay, keep going everybody breathe You're looking good Okay, keep going breathe and march it out How you feeling check in with your body? Okay You are doing great if you're with us right now Excellent work. Okay, and even if you needed to take a rest at some point good job for you for staying with it Okay, it's all about consistency everyone. Okay. All right. Give me some kicks Break this up here By staying consistent And moving as much as you can every day You will build up strength stamina And endurance, that's true. You will you'll feel better too. That's right stronger And it's important to to stretch if you do anything every day Stretch every day. Yeah, we have a lot of stretching videos that you can do march it out And If you're able You know do some of this cardio work. That's great to get the body moving. Okay And ideally we want you to do at least Two to three strength sessions a week full body working your muscles on building muscle. That sounds good. Okay, great job Okay, let's kick it back Okay both arms Yes We need to build muscle everyone because Muscle loss accelerates as we get older. Yeah, okay We lose three to eight percent of muscle mass every decade. You have to keep your muscles strong. Yeah You don't want to fall when you get older. That's right. And the other reason to build muscle everyone is You know, we don't want anyone to have an accident or anything But if you're strong going into something you are going to be able to recover faster if you've got muscle and are strong Okay, so that's one reason why we're going to Get you building as much muscle as possible. That's right And that also means eating protein. Okay, you have a video talking about You know What what you should eat? Okay, we're walking. I just want you to pull it up and down Up and down pull it up and down now. No from the back from the back, right rose. Yes Yes Okay, so Um, you can check out our interview with steve and perrine about the importance of Eating protein. Okay, breathe it out Good job Paul you're looking great. Keep it going and march it out Yes, keep it going let me see where we're at here Oh, okay. All right Keep it up. Keep it up and March it out. March it out. Good job Okay I'm gonna put this grapevine in here again because I think we this is really fun, right? You want to do the grapevine with me? Sure. Okay. Well my version your version of it. Okay, one, two, three Good just for another 15 seconds here breathe Getting your steps in you're getting your heart rate up gently. Awesome. March it out Okay, breathe it in and out I want you to give me some out out in ins next you don't have to go forward. I want it's out out in in Okay, you start with your right leg. Okay, so our left their right. Okay. Okay, breathe. Here we go on Good breathe Keep it going And you can give it a yes Keep it going Looking good I like what i'm seeing Excellent And march it out Good job, everybody All right, all right. All right, okay Okay Next move we're gonna do some step touches. Okay. Yes step touch Keep it going. Yep breathe it out And you can even move it forward move it back forward and back forward And back good job Jump it going. Yep. Keep it going looking good Excellent work. Yeah March it out All right, everybody You are looking good All right, breathe breathe breathe Okay, we're gonna step touch and the arms out Okay, good job keep it going You're looking good I like your little broadway move there Good job excellent And march it out and breathe you need to take a little break Okay Okay, march it out. We'll take a quick break here to get some water Okay, everybody This is our fun little finisher we're still getting our steps in okay But just nice slower pace. Okay. Thank goodness. All right, we're stepping it forward Okay, just step it forward like this Okay, good There that's it Nice little gentle pace. Yeah, we're gonna go to the side next. Okay, hold on Okay side Breathe everybody And we're gonna step it back now step yes Got it. Yep Good nice We're gonna We're gonna march it out Okay, march it out We're gonna go back to that step forward again Here we go and go step step Good Good to the side Four more four three two to the back Okay, march it out forward again Looking good. This is four three Two to the side. Let's go Side To the back let's go Four good three two March it out three Four more good nice to the front Looking good everybody To the side got this Nice everybody. Good job. Okay They're going into another little song here Okay, double taps. Okay That's what it looks like Here we go Hold on again And double taps here And march it out. We're gonna do step outs next. Okay Step it out step Step it out Nice work everybody It's nice to just kind of cool it down a little bit, huh? Yeah, this is like a cool down. Yeah, it's a cool down Just breathe it out. Nice little nice little gentle finish your couch is looking good. Let's march it out Looking good And step it back Yep, step it back Keep going step Step and step March it out. Good job and breathe everyone. Yeah, keep windows step outs next. Okay Step it out. You can move it forward if you want to with me. Yeah good breathe Nice work and breathe double taps Double arms Step it good breathe And breathe Two more and march it out Looking good Good job Give me heel touches next Mm-hmm. Nice little finish your cool down. Yeah Breathe it out. Step it out. Step it out Step it out Getting those steps in while you cool down. Yeah, it's good Good job Breathe it out Nice and march it out Looking good Good job, everybody. All right, we're gonna take a pause here and get into our super cool down next Okay, nice work Everybody on this uh, six thousand step workout. Okay, just give me some nice gentle Marching here as we just ramp it down. Okay Really nice work everybody Thank you for taking the time You know what good job on making time for yourself. Yeah, giving yourself the gift of health. So good job All right. All right. So let's cool it down. Let's get those legs stretched out. Give me a hamstring stretch So your seat are standing like straight out a lot of leg work a lot of footwork here It's really important to stretch it out breathe Good job Okay, good come up gently Okay, and other leg straight out Oh, I have a little kick in my hip excellent work. Yeah Ah, that was good. That was a good workout. Oh, yes Absolutely. Everybody six thousand steps six thousand steps. Okay, but you can stand up. Let's do point and flex with the feet here Get a lot of footwork work these loosen up these ankles. Ah, I feel so good. Yeah breathe good reverse it Nice job. Okay, and the other side point and flex point and flex breathe Okay, and circles Good and reverse it And nice. Okay. Now I want you to give me a nice little side stretch. Okay, so stick that one It's knee over ankle on this leg here It's like been a knee and the leg straight out and you're going to hinge slightly at the hips with the back straight Okay Nice feel a nice stretch in that thigh And the wider you go out the more you stretch. Yeah, okay, so we're going to keep that back straight Looks like this There you go. Okay, good and we're going to move it to the other side everyone Whoo, feel that inner thigh. Yeah Oh, yes, I feel that Excellent work. Yeah Okay, nice work, okay, give me some gentle hit circles whether you're seated or standing in the chair Okay, good Reverse it Great job Okay, open close with the those arms. Ooh That feels good. Give yourself a hug Open and close. Good job open And close and give me that reach up Or whatever your range of motion is good other side Excellent Good And three inhale exhales and we're out Inhale up exhale out inhale up Exhale out Inhale up. You want to clap at the top? Excellent. I'm do inside the hands. Excellent. Oh reach it. Yes center reach it And center, oh wonderful. Well, excellent great job 6,000 step walking workout. You know what you worked out your heart. You've got your steps in and Made an investment in your own health. So congratulations. Good job. All right So if you need more cool down, please check out our cool down video and thank you so much for for joining us If you like this video, please Give it a like share comment. Let us know what you thought and subscribe to our channel We so appreciate your support and love to help you keep moving. All right, so let's keep moving and we look forward to seeing you soon See you soon