10 PT-Approved Walking Exercises to test

 

Post-Operative Exercises Weeks 4-6 for Total Knee Replacement

Video taken from the channel: HeartlandOrthoSpecialists


 

Pre-Operative Exercises for Total Knee Replacement

Video taken from the channel: HeartlandOrthoSpecialists


 

Welcome to Kids Physiotherapy

Video taken from the channel: KidsPhysiotherapy


 

Exercise With CRPS with Jessica Rossman, DPT RSDSA

Video taken from the channel: RSDSA


 

Cruising Exercises to Encourage Walking

Video taken from the channel: My Torticollis Baby


 

Hip Exercise: 10 min to walk better

Video taken from the channel: Orlando Neuro Therapy


 

Indoor Walking Workout (15 minutes)

Video taken from the channel: Holly Dolke


10 PT-Approved Walking Exercises to Try. by Lauren Krouse. June 29, 2020. No Comments. Share it: Walking is one of the safest and most accessible exercises for improving your overall health. Whether you’re a beginner going from the couch to your first 5K or regularly walk long distances, it’s important to check in with your foundation.

1. Walk up and down one flight normally. 2. Slowly walk up sideways, crossing bottom foot over top. Keep head up. Walk down normally.

Repeat, facing the opposite 3. Step up on first stair, then down, starting with right foot (right up, left up, right down, left down) 10 times. 4. Climb stairs. Try to walk briskly for at least half an hour every day, or one hour four times a week. If you weigh 150 pounds, walking at 3.5 miles an hour on flat terrain burns about 300 calories per hour.

So this schedule would burn about 1,100 calories a week (studies show that burning 1,000 to 2,000 calories a week in exercise helps protect against heart. Aim to walk at least five days a week. Start out warming up with a five-minute, slower paced walk. Slow your pace to cool down during the last five minutes of your walk. Start at a pace that’s comfortable for you.

Then gradually pick up speed until you’re walking briskly — generally about 3 to 4 miles an hour. Question 6 of 10. Pushups or Plank. Activity: Standing with feet hip-width apart, place hands shoulder-width apart on stable surface such as wall, desk edge or stationary (non-rolling) chair.Walk feet out behind you until body and legs are in a straight line at about 45-degree angle with floor.

Walking is an ideal type of exercise when you’re just getting started. You can go as fast or as slow as you need. It’s easy to bump up your pace and go longer distances as you get better. Walking is one of the most rewarding lifelong activities you can choose. 10 PT-Approved Walking Exercises to Try. by Lauren Krouse June 29, 2020.

Walking is one of the safest and most accessible exercises for improving your overall health. Whether you’re a beginner going from the couch to your first 5K or regularly walk long distances. 10 PT-APPROVED WALKING EXERCISES TO TRY. MyFitnessPal Blog. blog.myfitnesspal.com. MyFitnessPal | Advice on weight loss, nutrition, recipes & fitness.

MyFitnessPal Blog. MyFitnessPal Blog. Shoemaker High School updated their cover photo. June 27 at 4:41 PM · Shoemaker High School.

How to improve your eyesight at home? Exercising your eyes is one of those simple things that very few people do. However, it can help you maintain excellent. 10 PT-Approved Walking Exercises to Try.

The Basics of Eating Before or After an Intense Walk. Your 6-Week Belly Fat Blasting Walking Plan. Walking More Could Help You Sleep Better, According to Science. Should You Wear a Face Mask While Walking Outside?

September 16, 2019.

List of related literature:

Variations of independent walking include moving up and down various types of stairs and handicapped-accessible ramps, walking alone and in the midst of other walkers, walking around obstacles, and walking on various types of surfaces (e.g., carpet, vinyl, gravel, asphalt, hardwood, ceramic tile, brick, and stone).

“Motor Learning and Performance: A Situation-based Learning Approach” by Richard A. Schmidt, Craig A. Wrisberg
from Motor Learning and Performance: A Situation-based Learning Approach
by Richard A. Schmidt, Craig A. Wrisberg
Human Kinetics, 2008

8.2.2.1 Step Counters Pedometers are small, relatively inexpensive devices usually worn at the waist that record the number of steps walked per day [23, 24].

“Textbook of Pulmonary Rehabilitation” by Enrico Clini, Anne E. Holland, Fabio Pitta, Thierry Troosters
from Textbook of Pulmonary Rehabilitation
by Enrico Clini, Anne E. Holland, et. al.
Springer International Publishing, 2017

• To avoid boredom, it is recommended that an exercise prescription include more than one kind of aerobic exercise (e.g., swimming, biking, race walking, jogging, aerobic dance).

“Pfenninger and Fowler's Procedures for Primary Care E-Book: Expert Consult” by John L. Pfenninger, Grant C. Fowler
from Pfenninger and Fowler’s Procedures for Primary Care E-Book: Expert Consult
by John L. Pfenninger, Grant C. Fowler
Elsevier Health Sciences, 2010

(Incidentally, these 8-count walks could be made more interesting by traveling, adding impact, changing the style, or adding arm variations.)

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

The training program for vigorous individuals includes stair climbing, negotiating ramps, retrieving objects from the floor, kneeling, sitting on the floor, running, multiple terrains, driving a car, and engaging in sports.87The fundamental difference between these activities and walking is the way each LL is used.

“Physical Rehabilitation” by Susan B O'Sullivan, Thomas J Schmitz, George Fulk
from Physical Rehabilitation
by Susan B O’Sullivan, Thomas J Schmitz, George Fulk
F.A. Davis Company, 2019

several exercise stimuli such as tandem foot standing, multidirectional weight lifts, heel–toe walking, line walking, stepping practice, standing on one leg, weight transfers (from one leg to the other), and even modified tai chi exercises and dance.

“Guccione's Geriatric Physical Therapy E-Book” by Dale Avers, Rita Wong
from Guccione’s Geriatric Physical Therapy E-Book
by Dale Avers, Rita Wong
Elsevier Health Sciences, 2019

The patient walks with or without a device and the following is observed: initiation of gait, step height, step length, step continuity, step symmetry, gait path deviation, trunk sway, walking stance, and turning while walking.

“Cancer Rehabilitation: Principles and Practice” by Michael O'Dell, MD, Michael Stubblefield, MD
from Cancer Rehabilitation: Principles and Practice
by Michael O’Dell, MD, Michael Stubblefield, MD
Springer Publishing Company, 2009

Using as few as two surface stimulation channels per leg, standing and reciprocal walking is produced through a combination of direct activation of the quadriceps muscles and triggering the flexion withdrawal reflex to obtain hip, knee and ankle flexion.

“Neuroprosthetics: Theory and Practice” by Kenneth W. Horch, Gurpreet S. Dhillon
from Neuroprosthetics: Theory and Practice
by Kenneth W. Horch, Gurpreet S. Dhillon
World Scientific, 2004

There are other “preambulation” techniques that can be used to foster walking, like partial weight supported walking, the NeuroGym® Bungee Walker, and the Biodex Unweighing System.

“Stronger After Stroke: Your Roadmap to Recovery” by Peter G Levine
from Stronger After Stroke: Your Roadmap to Recovery
by Peter G Levine
Springer Publishing Company, 2008

Day 4 Walk duration: 18 minutes Pace: Brisk None Day 5 Walk duration: 15 minutes Pace: Brisk Chair Leg Raises: Perform 2 sets.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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42 comments

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  • Hi Everyone, I’m interested in what your experience is. I have been doing this brilliant set of exercise twice in the morning for 3 months now. The most obvious change that I have noticed so far is on my bum that has always bern a problematic area for me xo I’m really grateful. What do you think how much calories we can burn by sticking strictly to the set? Thanks a lot! ����

  • STARTING 8/19/2020 (WILL BE UPDATING)
    Hello!! I am a teen and I have been constantly looking for workouts that are suitable for me since I have a neck problem. And doing intense cardio and ab workout constantly strain my neck and I get a lot of pain and headaches. This one looks like it can definitely do me better considering my neck. BTW i aim to get rid of arm leg and belly fat since I have fat in those areas. My goal isn’t to loose weight but to loose fat. I want to get a fit body and maintain a healthy lifestyle. So, I will be starting this workout today doing it every day per week and updating! (I will also be eating as clean as i can like no juices or sodas only water and black coffee and whole wheat/grain foods with more veggies)
    Day 1: (coming soon)

  • I m a poor guy from India age 30 single boy need 2 lakh rs for my hip joint replacement operation is any one able to help contact me on my WhatsApp number +91 8828523664 will provide proof too as required pls anybuddy help me out I m in critical condition on 3rd stage so pls help me out as early as possible

  • I love the walking exercise, not the tiring one as I am already 48 years young��. This is very convenient especially in the winter time. I want to thank my son Gabriel for encouraging me to do this exercise. He actually forwarded this video in our family group chat.�� and I enjoy it much. Thanks to you��������

  • Hello i my daughter she is almost 3 she is walking on her toes she is very good talker develop very well my concern is that she walks on her toes when i ask her to put her feet down and stright she only her right leg not the left one what should i do any advise plz

  • Hi i m Meena. Plz let me know if i can do this particular exercise of walking on daily basis. I m 50 yrs old so r yr exercises fit for me. Mo doubt i follow u and can do all the exercises easily.. Plz reply

  • This was great for a start for an aching older lady, (using hubbies Google account). Couldn’t do some,but I have a few aches and pains,I’ll get there. Thanks Holly?

  • I love you so much this is the best workout ever! I didn’t even sweat lose any energy or take any breaks. I’m excited to do this everyday ����

  • I’ve had two total knee replacements. Doing exercises and getting in shape before surgery absolutely help in recovery after surgery. You will also heal quickly if you do the required exercises after surgery.

  • I love this workout! This is a lot more fun than the other walking indoor activities I’ve tried. I like how you’ve incorporate the toning exercises in with the walking. It prevents me from becoming bored. The other walking activities are the same movements over and over… walk forward, walk backward, side step, side step tap, etc. Maybe a rep of punches will be thrown in for extra excitement. Your indoor walking workout beats the competition by far!!

  • tried this just now and i’m sweating buckets.. great workout during the lockdown, thanks Holly.. subscribed for your other videos too:)

  • Again, needed this, Holly. It keeps me in a positive mood. Nothing can stop me now, lol! Martha Woodworth http://www.bestpsychicforme.com

  • I’ve been over weight my whole life. I’m currently 18 and weigh 323lbs. I’m not much of a workouter obviously, but this workout showed me how easy it really is. Thank you Holly! I am definitely subscribing!

  • A good start for beginners like me..am doing this in combination with the 1 week intense flat stomach workout n totally loving it.been 3 weeks and a long way to go..I still don’t get the key for standing ab crunches though or maybe I need a flatter stomach for that one in particular ;)..thanks for inspiring me n many others Holly Dolke!:)

  • I dont know how you ended up on my feed but God knew i needed you in my life. I love your vedios and wanted to ask if you have alternatives for people with knee issues(as far as lunges) anyway you’ve earned yourself a new subie����

  • Did this workout today! Even though I did another workout with my mom, I feel like I had to do a “Holly” today and now I feel complete.

  • This exercise is great! Simple steps no tricky moves! And between walking there is no repetition, which makes it enjoyable! I didn’t pause at all to see how much time left to finish it! How amazing!

  • I’m glad i found this, I’ve been doing weightlifting for about 20 years (at home) but that won’t help much with weight loss. I’ve started eating smaller portions to get rid of this gut, but I’ve heard how good walking is for weight loss. I’m going to be doing just the walking for now, followed by weights. Thanks, you are really toned!

  • It would be a waste for you not to lose body fat while other typical people are able to shed pounds quickly using Custokebon Secrets (just search it on google).

  • i always hit an afternoon slump around 3pm and end up mindlessly scrolling on my phone. going to try and do this + the 8 minute toned arms workouts instead!

  • Gosh Holly!!! I have not been working out as I see lot of routines harddd, dear you’re making it fun and light for me in a consistent manner! Loving exercising with you and a major ++ GOT A LOT OF SWEAT WITH THIS VIDEO!!! Day 2 now with ya videos! Thank you so much ��

  • Hii! I am currently 12 years old i mean i look fine and all but i wanna FEEL thin not putting in my stomach. I dont even wanna be thin i want to be normal i want to be happy again. 5 years ago i was small doe yesh but when i looked at it i felt jealous of myself!! This workout was soo easy yet fat burning! I was doing the 2 week shred workout but i lost motivation this is so simple i swear! I am sweating alot doe rn but i hope i could be able to see results in maybe lets say 30 days? Day 1 is done and nice!

  • Hello there! I wanna start this indoor walking workout, could you suggest me which of your videos I should start with? I am Intermediate level excerciser…

  • I am a physical therapist assistant, CSCS with complex regional pain syndrome for almost 4 years. I owned a gym. I watched this video and I have many thoughts. The first thought is that when I go back to work in a clinic, I will let the therapists practice on me before patients. I loved the modified pain charts in this presentation. Those are so correct. The main thing to remember is that most of us can’t stand to be touched due to allodynia. So modalities and hands on approaches will only cause us more pain. Also, at least for myself, if you are causing me pain that pain will only make me worse. Once a flare begins, it is not going to end by the end of our session. It will probably make me flare for days and cause great fatigue. We are a difficult group for PT. It’s great that you want to try however. The most important thing with us is to get us moving and using our painful limbs, but on our own terms. Explain that exercise might make us worse, but we will get better. I really would avoid all needles with a CRPS patient. The thought of electrical stimulation or ultra sound is mostly unthinkable. Maybe a cold laser simply because it just sits there and doesn’t move. Desensitization only causes more pain. I can barely stand to wear my socks and shoes. Doing it more doesn’t make it any easier, it only aggravates. If the CRPS is peripheral, then really focus on core, posture and breathing interventions. The last doctor that I let examine my foot caused a 4 week long flare. Sorry, but that’s the way that it is for us. Most medical professionals don’t want to work with us because we don’t improve. We need empathy and encouragement. I exercise everyday, but I owned a gym before. Most of us didn’t exercise before CRPS, so it’s going to be a tall order to get us to exercise with pain. Normal people can’t understand us. We are unique and very fragile. I run 4 miles per day, but I started with only being able to walk from my car to the track for months. Our progression is very slow. You will not see us improve in 4-6 weeks and if you do then we are lying to you to make you feel better. In 4-6 weeks in a patient with CRPS the most that you can hope for is to inspire us to start trying to move. Focusing on the core or the body parts without CRPS will help us to feel like we’re accomplishing something. This isn’t adhesive capsulitis or a sore lower back. CRPS is inexplicable pain. Don’t expect anything in improvement, but please try to stay positive for our sake. If you can get someone to agree to start swimming or walking or gentle strength training then you have succeeded.

  • Thank you for this video! I walk actively twice a dayI usually get in about 2 miles in the morning and two and a bit in the evening. BUt living in Miami the weather can turn into a torrential downpour instantly! I needed something I could do at home and this fits the bill perfectly. Also, that it is not JUST walking gives my arms and legs a different focus and I can really feel it after just one go. Thanks so very much:)
    To the ladies in the comments talking about weightloss, I’d like to recommend you search for Dr. Jason Fung and Intermittent Fasting. Between walking and IF, I have lost 46 lbs since September. Easiest non-diet ever. Do not lose hope, you got this! Thanks again @Dolly Dolkefollowing your channel now for more inspiration ♥

  • I have trouble getting my foot to stay so I can put my good leg over it. I get botox shots and haven’t had them since feb 3. I have trouble with standing on my entire foot. Thank you so much for your videos.

  • Have used different therapists, the first 2 therapy places was too aggressive with me & didn’t even have a clue what CRPS was?. the one I use now they do massage hard into my quads which it is the knee one of the main issues of having CRPS. it isn’t easy though I am thinking how much of the hard massaging they do is doing more good than harm? I have it hard walking on my left side been using walker always can’t be without it. anyone with any input on this issue any info would be appreciated…

  • Alright, well I guess I’m doing this now
    I’m already doing ab exercises, so if this doesn’t work I’m going to cry. (I do the ab workouts first)
    Day 1: I’m literally sore right now. My thighs feel sore too. Lol when your tummy rolls prevent you from going down in the sumo squats. Yo it’s 3pm, but I’m gonna go take a nap loooll
    Day 2: So Im doing this every 2 days because why not

  • When I stand on the MS leg, my hips won’t stay even. The non-ms hip is lower when I stand on my ms leg. What exercises will strengthen that hip musle?

  • It’s so important to keep the affected body part moving as much as possible. Once bone loss starts happening from immobility it’s pretty much downhill from there. You need to find the fine line of pushing the limb through the pain by moving or exercising it, but know when to stop, because overdoing it can have negative consequences with either a flare or more pain and swelling.
    My wife was very good at pushing her foot to a limit. after overdoing it a few times and putting herself into a flare for several days, learned how much she could push before pulling back the reins.
    Wendy’s physicians said that her ability to move and walk on the foot even though it was incredibly painful was one vital component in her recovery from CRPS.

  • What if you have both arms hand shoulders your crps is bilateral how do you work with that in regards to when you said you strap your good arm so you use your bad one?

  • When I’m walking I could walk further but my feet get really sore. It’s not my shoes because they’re new ones and I paid a lot of money for them. My shoes have support for stroke people

  • Once again thanks. The lying down and sitting hip moves are great to ease the awful heebeegeebees I get at night in my stroke affected leg.

  • Dear parents!

    If your child has problems with flat feet, a flat-valgus deformity, or any other foot-related issue, please share your experience by filling out this brief survey:
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  • Thanks for this! I do a set of free weights, followed by walking (twenty to 40 secs), followed by a set of pressups, and rotate it like that. It really works, ive found that the walking helps with climbing stairs! As I start warming up i increase the speed of the walking. A half an hour of that followed by 6 sets of 20 rep squats.

  • Hi mam… 2yrs baby not sitting… When we try to sit he is laying down…. He is not try to sit.. Pls give any suggestion for my baby mam… Im very worried about him

  • my new born baby was diagnosed with Congenital Myopathy. but he can still move his arms and legs and head and other parts but not that as normal like a normal new born babies. I hope theraphy can help him improve his muscle tone.

  • This was so helpful, i am 12 and am interested in being a child physiotherapist. i hoping you could give me some advice on how to bond with the kids im working with.

  • Omg I’m going to try this in a few mins. I need to lose weight but dont want the neighbourhood to watch me lol. Thanks
    I will prob die after this hahah

  • I found this video very informative, great demonstrations with great narrative throughout. Would have loved to have seen a download to accompany it with dot points relating to the key points of the exercise, eg keep core tight, stop hips from rolling back etc. This not a criticism, truly the video is awesome, just as a patient about to undergo THR these were my thoughts. Many thanks

  • Oh I love this! Your walking/toning exercises are my favourite! When you have had your little one would be great to do more of these they are fab ������thank you holly xxx

  • You should use actual KNR patients as models as it is not as easy as it looks with a healthy knee there is a lot of grunting and hurt when in reallity