Hallway Exercise Stations for Senior Residents details – second draft

Revised and simplified Daily Dozen set of exercises – thank you, everyone, for your feedback. The best results are based on the feedback we get.

1 - Walk
Walk for 5-10 minutes to warm up the body. Walk at a pace that is a challenge, but you should still be able to carry a conversation (but not sing!).
2 - Leg Extension (Strength)
Walk for 5-10 minutes to warm up the body. Walk at a pace that is a challenge, but you should still be able to carry a conversation (but not sing!).
3 - Toe Raises (Strength)
Stand against a wall (hold for balance if needed), raise toes off ground, heels remain on the floor, and then place them back in starting/standing position. Repeat 12 times.
4 - Heel Raises (Strength)
Stand facing wall (hold for balance if needed), raise heels off ground, toes remain on the floor and then place them back in starting/standing position. Repeat 12 times.
5 - Wall push up (Strength)
Standing about two feet away from the wall, bend the elbows and bring the torso closer to the wall. Keep back straight and neck above shoulders. Do not bend over! Repeat 12 times.
6 - Shoulder shrug (Stretch)
Raise both shoulders to the ears (looks like “I don’t know”) and then lower. Repeat 12 times.
7 - Lateral shoulder raises (Stretch)
Start with arms at sides. Raise arms to shoulder height or lower, hold and then lower back down to sides. Repeat 12 times.
8 - Chest Stretch
Place hands on hips and squeeze elbows together behind the back. Hold for 30-60 seconds.
9 - Hip and Calf Stretch
Face the wall and place both hands on wall lower than shoulder height. Step right foot back about a meter away from the front foot. Straighten the right leg and bend the left knee. Push the right heel into the ground. Keep upper body upright. Hold for 30-60 secs and repeat on another side.
10 - Neck Stretch
Drop left ear to left shoulder and hold for 30-60 seconds. Repeat on another side.
11 - Tandem Walk
Pretend to walk on a tightrope – walk forward placing right heel in front of left toes, left heel in front of right toes, continue in a straight line on the floor. Try doing this going backward, or turn around and walk back to starting point in the same way.
12 - Walk
5-10 minutes to cool down.