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Just One Move Movement

Heel-to-Toe Walk

Practice this walk to strengthen your balance!

Instructions

  1. Place one foot in front of the other so that the toes of your back foot touch the heel of your front foot
  2. Lift your arms beside you
  3. Lift the heel of the back foot off the ground, push off the big toe, and place this foot of the other foot
  4. Repeat with each foot, walking forward for 15-30 seconds. You can increase to 60 seconds once this feels easy

Make it your own

  • Hold onto a counter or the wall
  1. Place one foot in front of the other so that the toes of your back foot touch the heel of your front foot
  2. Lift your arms beside you
  3. Lift the heel of the back foot off the ground, push off the big toe, and place this foot of the other foot
  4. Repeat with each foot, walking forward for 15-30 seconds. You can increase to 60 seconds once this feels easy
  1. Place one foot in front of the other so that the toes of your back foot touch the heel of your front foot
  2. Lift your arms beside you
  3. Lift the heel of the back foot off the ground, push off the big toe, and place this foot of the other foot
  4. Repeat with each foot, walking forward for 15-30 seconds. You can increase to 60 seconds once this feels easy

Make it your own

  • Try walking with your arms reaching forward

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Today, I got moving by: *insert daily activity here Before getting started, I felt: *insert 1-3 descriptors After moving, I felt: *insert 1-3 descriptors
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Omar

May 19, 2025

Tried the Seated Marches during my Zoom call. My knees usually lock up after 30 minutes; today I stood up and walked to the printer like a normal human. Small miracle!

Dave

May 19, 2025

Did the Wrist Circles routine before breakfast – took maybe 90 seconds – and I opened the peanut-butter jar without begging my husband for help. Zero twinges!

Matt

May 19, 2025

Today I was doing Hip Stretches on Just One Move. I was super sore before hand but now I am feeling some relief. I think I'll add this to my habit builder!

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