Run and walk · 21 min

Balance Walk

Ten minutes of brisk walking with two balance stops along the way.

• 21 minutes
• New to it
• No kit

Customise copies this workout to the Bench, where every move and number is yours to change.

You walk briskly for five minutes, stop for a heel-to-toe stance, a one-leg stand and a heel-to-toe walk, then do it all again. Choose a route with a wall, fence or railing where you stop, and use it for balance whenever you need to. It counts toward your weekly walking and your balance days at once.

Kit

No kit

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ3 Steady · 115 to 128 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • Brisk Walk120 s · Easy pace to start
   • Arm Circles20 s

2. Walk and balance2 rounds

   Z3 Steady
   • Brisk Walk300 s · Talk, but not sing
   • Tandem Stance30 s each side · Hand near a wall or rail
   • Single-Leg Stand20 s each side · Hand near a wall or rail
   • Heel-to-Toe Walk30 s

3. Cool down

   Z1 Recover
   • Brisk Walk90 s · Slow it right down
   • Standing Quad Stretch20 s each side
   • Standing Hamstring Stretch20 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.