10-Minute Walk to Improve Joint Mobility (Arthritis- Friendly)

Hey there, April of Yes and X here with my mom, Aiko. Hi. In this session, we're going to do a gentle walking workout designed to help reduce joint stiffness, improve circulation, and just enhance your ability to move while being gentle on your joints, including your shoulders, hips, and knees. That's good. All right? Now, you can do this workout seated or standing. No equipment is necessary other than a chair if you need it. And we'll be doing these exercise aid exercises in 40-second exercise rounds with 20 seconds of rest. Get some steps in. That's right. And you'll get your steps in. All right. Okay. Anything else, Mom? No, that's it. Aid exercises? Aid exercises, yes. Easy peasy. All right. We can do this. All right. We'll take a pause here and get started. Hey, Mom, want to have a seat? Sure. All right. Thank you. Let's wake up the body, everybody. I am. Let's get going. Let's start stepping. We're going to get some steps in in this workout as well. Hey. Okay? Very nice. Keep it going. No more 10,000 for me. No. Again, over 60. I'm happy with six. Six to 8,000, everybody. Yeah. Okay? A day. Okay? That's a goal. Right. Okay? Under 60, 8,000 to 10,000. Right. Okay. While we're moving our feet here, let's do some open close with the hands. Okay? Fist and then open. Yes. Let's get those hand and finger joints moving. Okay? Yeah. Okay. Nice work. Okay. Just like pedal our wrists here. There you go. Nice. Shake it out. Okay. Good job. All right. Give me some heel digs here. You're going to see this move. Okay? Nice work. Okay. Warm it up. Yeah. Get your heart pumping. Let's get that blood flowing. Get your heart pumping. Yes. Wake up the joints. Wake up the brain. Come on, brain. Wake up the brain. Absolutely. Time for coordination. That's right. Okay. March it out. Yep. We're going to coordinate ourselves. Do some left and right moves in this workout too. Okay. Let's do reaches. Yes. Wake it up. Good work. Nice job. Okay. And stop. And this time, I want you to just kind of, you can sit back in your chair a little bit. Or if you're standing, you can hold on to something. But I just want to give you point and flex with the ankles. Let's wake up those little ankle joints. Right? Okay. Let's get some circles. Out. Okay. Good. And reverse it. Let's wake everything up. Yeah. And the feet. Huh? Okay. Very good. Other side. Okay? Point and flex. Good. Okay. Circles. Uh-huh. Very nice. Okay. And reverse it. And good job. Give me inhale, exhale, up for three. Or whatever your range of motion is. Okay? Two. Good. And three. And very nice. Nice work on this warm up. We'll take a pause and get started with our workout. Okay. Keep those feet moving, everybody. Our first move are those heel digs that we just did. Heels forward. Heel touches. Heel digs. Okay? And we're going to do bicep curls. What I want you to do is when you come up, I want you to give me fists. When you're down, open. Okay? So it's close, open. Close, open. Just open and close with the fists. And you'll get the rhythm. Okay? Keep it going. It looks like this. A little coordination, right? As you come up, you can make a fist. I'm just getting those hands. Okay? Sounds good. Or you know what? If you just want to give me a fist, I'm fine with that, too. I'm just giving you a little extra credit here with the hands. Okay? Keep it going. Looking good. Keep it going. Breathe. And to march it out. Okay. Let's get those steps in. Yeah. Okay? I'm going to show you the next move. It's basically a step out. Okay? But it's an opposite arm pull. Pull. Okay? Looks like that. Okay? Okay. And we're going to do that. And we're on in three, two, and one. Okay? Let's do this. So opposite arm pull. So to the side. To the side, Mom. Side step. Oh, side? Yes. Mm-hmm. Opposite. Yeah, so step it out. Step it out. Good. Pull. And pull. Good. That's it. Just like, you know, you're on a bus. Remember on the buses, you used to have that? Well, they still have a string where you pull. Remember that? Oh, my gosh. Yeah. Buses still have that. They sure do. A lot of them have buttons now, though. It's been a while since I've ridden a bus. Right. Yeah. And breathe. And march it out. Oh, yes. We took buses everywhere when we were kids, didn't we? Yeah, we did. Buses and trains. Oh, yes. Okay. Next move we're going to do is a knee lift. Okay? With that opposite arm punch. Okay? Okay. Okay? We're on three. Good. Two, one. Let's do it. Good. Very good, everyone. Breathe it out. We're moving a lot of joints here. And, you know, it's that motto, move it or lose it, really applies here. Or motion is lotion, right? Right. So, you know, the best thing, even if you have creaky joints or arthritis, is to move them. I know it's sometimes hard, but it's really good to be able to move those joints in a gentle way like we're doing. Do the best you can just to move. Just to move. Okay, march it out. Yeah. Okay? And you can walk around if you want. Keep your muscles moving. Keep every, yeah, keep your joints and muscles moving. Okay. Our next gentle move is we're going to do toe taps. Okay? And I want you to do toe taps, pull the shoulder blades together. This is a toe tap, not a heel tap. Okay? Toe tap. Good. Pull those shoulder blades together. Work on the upper back, everyone. Yeah. Okay? This is going to be a lot of work. It's good for posture. Yeah. Okay? It's so important to keep moving. Oh, yes. And, you know, we're doing upper and lower body movement here, which is really awesome. Okay? Very good. Keep it going. You're looking great. Don't stop. Yeah. And don't stop breathing, too. You heard that song, don't stop believing, don't stop breathing. You got that right. Okay, march it out. Good work. Okay. Now, next move we're going to do is we're going to do a Okay? Hand rolls with step outs. And this is kind of like a little cha-cha move here, huh? Da-da-da. Right? Three. Good. Two and one. So we're like, yeah. Just like stepping it out. There you go. You can move it forward if you want with me. Move it back. Just roll it out. Nice work. We're really working the arms, too, here. Yeah, that's true. Really good work. Summertime coming. Got to have toned arms. Oh, yes. And you're getting your heart rate up. Yeah. So good job, everyone. Yeah. Breathe it out. Good job. Yeah. Keep going. Keep it going. Looking good. Two more seconds. And march it out. Oh, good job. Good work. If you need to take some water, take some water, too. I'll take a sip here. Okay? Yeah. Okay. Now, next one, we're just going to do, take a little strength break. Do some heel raises with press-ups. Okay? Okay. Heel raise and shoulder press. Now, can't do the shoulder press? Give me down here. Okay? Okay. Good job. Look at you, Mom. Good job. You can do it here or here. Okay. Keep it going. Really working on strengthening these calves, okay? Yeah. That supports your legs, can support your knees. Yeah. Okay? And it's so important for movement and walking. Keep walking. Yeah. Okay. Nice work. Okay. Breathe it out. Got a little, nice little break here. And, okay. And march it out. Get those steps in. Good work. Whoo. Breathe, everyone. Take a breath. You are looking good, Mom. Looking good out there. Well, thank you very much. All right. Check in with your body. How are you feeling? I'm getting dewy. All right. Next time, we're going to tap it out and press it out to the sides here. Okay? Two. And we're on. Go. Okay. Breathe it out. And believe it or not, with these moves, you're actually working on your balance as well. Oh, that's true. Anytime you're, that one foot is in the air, you're working on your balance. And you're probably feeling this now in your shoulders. Yeah. Whoo. I'm feeling it in my arms and my shoulders. Okay. Nice work. You can give me a fist here if you want. Keep it going. A few more seconds. Don't stop. You got this. Go. Breathe. And rest. Whoo. Nice work. All right. Whoo. This is going quick. Yes. Now, next move, we're just going to give you some kicks. Alternate leg kicks. Okay? With a double punch. Boom. Okay? Yes. Boom. All right. Breathe it out. Keep it going. This is the last round. Yay. If you want to go up with me here, whoo, you can do that, too. Anytime you get those arms above the head, you are really getting your heart rate up even more. Okay? But, hey, keep it down here if you want, or alternate. Okay? Good job. A few more seconds. All right. We're counting down from 10 from here. Breathe. Keep it going. Yes. You're looking great. Oh, yes. So proud of you. So proud of you for showing up. Keep it going. And excellent work on this gentle, low-impact walking workout to reduce joint stiffness and improve circulation. And your ability to move. So, bravo. All right. Let's cool it down, shall we? Okay. Open, close with the arms. Okay, good. Cool it down. Nice work. Okay. One leg straight out to the side, mom. Okay? Good. You can have one, your hands on that opposite knee. Knee over ankle, everybody. Nice little side stretch. Good. Whoo. Did some work with those legs. Okay? Let's do the other side. Okay? Good. Knee over ankle. As you notice, my back is straight here. Okay. Good job. Nice, nice, nice work. Yeah. Okay. Good job. Give me a reach above. Oh, yeah. That feels good. Okay. Other side. Okay. And very nice. Give me just some wrist circles here. Okay. Good. And reverse it. Excellent. And give me four open and closed fists. One. Two. Three. Four. And five. Okay. And just like straighten out one hand on the palm here. Straighten it out. You feel that stretch in the arm? Yep. Okay? Yep, yep. Right above the fingers here. Good. Give me the other side. Just like that. Nice work. And let's do it down. Uh-huh. Down on the other side. Good. And just like gentle wrist circles. Okay. Ah, loosen up a little bit. All right. Well, excellent work on this workout. Thank you so much for joining us. If you like this workout, please give it a thumbs up, let us know what you thought, and subscribe to our channel. We always love to help you keep moving and get stronger. All right. So we look forward to seeing you real soon. And in the meantime, keep moving. See you soon.