14-Minute Heart-Safe Home Workout for Over 60s | BP Med Friendly, Low Impact, No Floor

Описание: Welcome to this 14-minute heart-safe, low-impact home workout!
This session is designed for anyone who:
✔ Takes blood pressure medication
✔ Has cardiac considerations
✔ Has completed cardiac rehabilitation and wants to progress safely
✔ Needs a workout that stays upright, with no floor transitions, and avoids dizziness
✔ Prefers a moderate, functional workout they can do at home
We warm up with marching, shoulder rolls, heel raises, and side steps to gently raise your heart rate.
Then we move into a sequence of safe, effective strength + cardio exercises:
IN THIS WORKOUT:
• Marching warm-up
• Shoulder mobility
• Side steps
• Calf raises
• Crab walks (lateral squat steps)
• Standing elbow-to-knee core work
• Squats
• Power march
• Modified press-ups (wall, surface, or floor – your choice)
• Jog-or-march option
• Squat + side leg lifts
• Cool-down walk
• Shoulder, arm, back, and hamstring stretches
• Tips for staying safe with BP meds and avoiding postural drops
Throughout the workout we focus on:
• Upright posture
• Even breathing (in through the nose, out through the mouth)
• Keeping the feet moving during recovery
• Working at around 7/10 effort, not breathless
• Safe progression for older adults and those post-rehab


⚠️ Safety Disclaimer (Strong + Legally Protective)
This video is for general information and gentle fitness only. It is not medical advice, diagnosis, or treatment.
Please consult your GP, cardiologist, or healthcare provider before starting any new exercise, especially if you:
• Have a history of heart conditions
• Take blood pressure medication
• Are recovering from illness, surgery, or cardiac events
Do NOT follow this workout if you currently experience angina or chest discomfort.
If you feel chest pain, dizziness, unusual shortness of breath, or anything concerning, stop immediately and seek medical advice.
You participate at your own risk.