Full body work out with Bev

What to do

• 1.

  Gently turn your head from side to side for 30seconds.

  Can keep going for 1 minute if comfortable

  

• 2.

  Turn your upper body from left to right for 30 seconds.

  Keep going for 1minute if comfortable

  

• 3.

  March on the spot in sitting. Can do with one or both legs.

  Do this for 30 seconds to 1minute.

  

• 4.

  Walk up and down hallway for about 30seconds or up to 1minute, as comfortable.

  Change to next exercise

  

• 5.

  Sidestep to the left and then to the right at the bench.

  Make sure to hold on. Continue for about 30seconds or up to 1 minute, as comfortable.

  Go back to walking

  Alternate between walking and side stepping for total of 5 minutes

  

• 6.

  Punch in front of you, bringing arm back to chest then punch again.

  Can do exercise with no weight or add weight as it becomes easier.

  Keep speed up for 30 seconds

  

• 7.

  Bend arm up and down for 30 seconds

  Can do exercise with no weight or add weight as it becomes easier.

  Alternate between fast punching and normal speed arm bends for a total of 5 minutes

  

• 8.

  March on the spot either with one or both legs

  Keep speed up for 30 seconds

  Can start with both legs and then continue with one

  

• 9.

  Step leg out to the side with more affected leg for 30 seconds

  

• 10.

  Can do with both legs or one leg.

  Can change side stepping to forward stepping or lifting heel up.

  Alternate between fast marching and normal speed side stepping for a total of 5 minutes

  

• 11.

  Use pedals or an exercise bike that you have at home

  - You can either alternate with 30seconds fast and 30 seconds slower for a total of 5 minutes or

  Keep up a comfortable pace for you for 5 minutes to start with and slowly build up to 10 or 15 minutes.

  

• 12.

  Deep breathing – in through your nose, out through your mouth.

  Repeat 3-5 times

  

• 13.

  Bend arm up and down bends

  

• 14.

  Straighten your less affected leg out in front of you

  

• 15.

  Lean your body forward to stretch at the back of your leg

  

• 16.

  Hold stretch for up to 30seconds increase the time as able.

  Repeat 2-3 times on each leg

  Repeat on your more affected leg if able