Week 4 of 12 · Foundation

Twenty-minute walks

The last week of learning. Every move should now be smooth at its level; walks reach twenty minutes.

This week

Strength A and B; progress levels where earned.
Balance level 2 daily.
Four 20-minute walks.

Tip: If you have been using the chair track, try the standard sit-to-stand this week: five in a row without hands means you can move over.

🚶 Walk

4 walks of 20 minutes — about 80 minutes this week.

Twenty-minute walks. This is where most people feel the first change.

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 2, Fingertips

One hand, then fingertips only. Support is right there but you are not leaning on it.

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 4

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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