Week 8 of 12 · Build

Hold and build

Same volume, slightly bigger brisk blocks, one more level on a strength move.

1 2 3 4 5 6 7 8 9 10 11 12 My progress

This week

Strength A and B at stage 2; move up one level on your strongest move.
Balance level 3; add the walk-and-turn.
Five 30-minute walks; two with 3 × 3 minutes brisk.

Tip: Eight weeks in is where the trials measure real change in strength and balance. You are inside the window now.

🚶 Walk

5 walks of 30 minutes — about 150 minutes this week. In two walks: 3 × 3 minutes brisk with 3 easy.

Hold 150 minutes; the brisk blocks grow.

Moderate = talking, not singing.

🏋️ Strength — stage 2, Load

Two sessions: 2–3 sets of 8–12. Effort 6–7 out of 10 — three or four reps left.

Add a load (backpack with books, water jugs, bands, dumbbells) or move up a level. The last two reps of each set should feel like work.

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

🧍 Balance — level 3, Hands off

Arms crossed, no support, support within reach. Add the turn.

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

Chair track this week: Graduate to the standard track when you can do five sit-to-stands without hands and stand unsupported for one minute. Details →

One-minute check-in for week 8

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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