One movement, one day
Today's home exercise
A small way to get to know DongDong. Each day we share one movement from the app, with a demonstration and the steps to follow.
Featured · Pacific time
March in Place
What you need: No equipment
How to do it
- Stand tall with your feet hip-width apart and your weight even.
- Lift one knee to a comfortable height, then set that foot down and lift the other.
- Swing the opposite arm with each step and keep a steady, unhurried rhythm.
Keep in mind
- Keep a chair or wall within reach if your balance is uncertain.
- Lift only as high as feels controlled; height is not the point.
- Breathe normally throughout; you should still be able to talk.
- Stop and rest if you feel dizzy or short of breath.
Move slowly and within a comfortable range. This demonstration shows the movement; it does not prescribe a workout length or number of repetitions.
A little coach humor
I have sat here a long time. Most things that pass me are much less organised.
今日居家动作：原地踏步
所需器材：无需器材
动作步骤
- 站直，双脚与髋同宽，重心均匀。
- 把一侧膝盖抬到舒适的高度，放下后再换另一侧。
- 每一步摆动对侧手臂，保持平稳、不急的节奏。
注意事项
- 如果平衡感不稳，把椅子或墙放在伸手可及处。
- 抬到能控制的高度即可，抬多高不是重点。
- 全程正常呼吸，应该还能说话。
- 如果头晕或气短就停下休息。
请缓慢移动，保持在舒适范围内。示范仅展示动作，不规定训练时长或次数。
Let the coach guide your whole session
DongDong picks a home workout for your equipment, time and preferred difficulty. Follow spoken coaching in English or Mandarin on iPhone and iPad.
Tomorrow brings a different movement. This page keeps only the current featured exercise.
Before you start: These are general exercises for adults and have not been reviewed by an exercise professional, physiotherapist or doctor. They are not medical advice. If you have a health condition, are recovering from an injury or have not exercised in a while, check with a health professional first. Stop if you feel pain, dizzy, faint, short of breath or unwell, or have chest pain.
开始前请注意：这些是成人一般运动，尚未经运动专业人士、物理治疗师或医生审核，不构成医疗建议。如有健康问题、正在伤后恢复或长期没有运动，请先咨询健康专业人士。如感到疼痛、头晕、晕厥、呼吸困难、不适或胸痛，请停止运动。