Week 2 of 12 · Foundation

Make it a habit

Same plan, five minutes more walking. Attach the kettle set to something you already do every day.

This week

Strength A and B at the same levels; add reps toward 12.
Balance level 1 daily; try level 2 on the tandem stand if level 1 is easy.
Three 15-minute walks.

Tip: Put the strength sessions on the calendar as appointments. Missing one is fine; missing two in a row is the habit slipping.

🚶 Walk

3 walks of 15 minutes — about 45 minutes this week.

Same days, five minutes longer.

Moderate = talking, not singing.

🏋️ Strength — stage 1, Learn

Two sessions: 2 sets of 8–12. Effort 5–6 out of 10 — you could do four or five more.

Choose the easiest level you can do with perfect form for 12 reps. Move up one level when 2 × 12 feels easy for two sessions in a row.

All six: sit-to-stand, hip hinge, step-up, push, pull, heel raise & carry. Cues, levels and videos →

🧍 Balance — level 1, Both hands on

Both hands on the counter or a heavy chair back. Master every exercise here first.

Daily set: tandem stand, single-leg stand, heel-to-toe walk, sideways walk, backward walk, weight shifts, toe raises, walk and turn.

Chair track this week: Strength twice a week using the chair versions of the six moves (seated marches, partial stands with hands, seated hinge, seated press, seated band row, seated heel and toe raises). Details →

One-minute check-in for week 2

Stop and rest if you notice: Chest pain or pressure · Sudden or unusual breathlessness · Dizziness, light-headedness or feeling faint · A racing or irregular heartbeat · Sudden, sharp or worsening pain · Anything that frightens you. Stop, sit, and rest. If symptoms do not settle within minutes, or you have chest pain, fainting, or one-sided weakness or slurred speech, call 911.

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