How to do it
You need: A treadmill with handrails, or a flat, even walking route, A phone or watch to keep time.
Use a treadmill set to a slow, comfortable speed with the handrails to hand, or pick a flat, even route indoors or outdoors where you can stop and sit if you need to. Wear supportive shoes.
- Start walking at a pace that feels easy - you should be able to talk in full sentences.
- Keep an upright posture, look ahead, and let your arms swing naturally.
- Walk for your set time, or until you feel you need a rest, whichever comes first.
- Slow down gradually rather than stopping suddenly, then rest.
Form cues
- Your breathing is a little faster but you are not puffed out.
- Your steps are roughly even in length on both sides.
- You finish feeling you could have managed a minute or two more, not exhausted.
Common mistakes
- Setting off too fast and having to stop early.
- Gripping the treadmill rails and leaning on them, which changes your natural walking pattern.
- Adding a lot of time or speed in one jump - increase by about a tenth each week.
Safety: Stop and message your physio if you have a fall, a near-fall, or new dizziness or leg weakness.