Stay-at-Home Walking Program from the IMSMP Director of Rehabilitation Services, Dr. Stephen Kanter:

HOME PATH WALKING

Find a path in your home.

• If the path is 20 feet or longer, then walking at a comfortable pace then turn around safely and return to start.  Walking 5-15 minutes is a great start.  Repeating a second time in the day would be ideal.
• If the path is 5 to 19 feet, then you should walk a comfortable pace, pace then turn around safely and return to start. THEN march in place for 30-45 seconds at a comfortable pace, lifting feet only a little. Walk another lap then march again. These marching intervals will decrease the number of turns while walking since excessive turns can cause loss of balance or dizziness.

Feel free to listen to music and even dance step during this activity.

MARCHING IN PLACE INTERVALS

Find a safe place to perform marching. Set a goal of at least 5 minutes and up to 20 minutes. Perform marching movements and every minute, change things up by adding one of the variables listed below.  Remember, be sure you feel safe performing, and only integrate the ones you want to do.

• Increase the height of each march, but still moving at an ‘easy’ comfortable pace.
• Increase speed slightly, keeping a low height with the march.
• Move your arms up and down in sync with your legs.  This might seem silly or feel weird, but it will increase the core work for this activity. (There is no perfect way to do this.  Be creative and enjoy the movement)
• Move your arms outward and inward in sync with your legs.  This might also seem silly or feel weird, but it will increase the core work for this activity. (Again, there is no perfect way to do this.  Be creative and enjoy the movement)
• Sing while marching. Don’t worry, no one is listening.