March in place: how to do it
An easy, steady march on the spot. One foot is always on the floor. It is the warm-up for the dance sessions, and a gentle building block in core work. Works: legs, walking and balance.
How to do it
- Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter. Feet hip-width apart.
- Lift your right knee a little, as if stepping over a low line. Place the foot down softly.
- Lift your left knee and place it down softly.
- Keep marching at a steady, comfortable pace for the time on your page.
As you go
- Keep your knees low, only a few inches.
- Breathe out on every second step. Keep breathing.
- Land softly, heel to toe, and keep your chest tall.
What it works
- Works
- legs, walking and balance
- Position
- Standing, with a hand on a support
- Have nearby
- a wall, a counter
- Effort
- Moderate
An easier and a harder version
Keep your toes on the floor and just lift your heels, one at a time.
March for longer, or lift your knees a little higher, hands on the support.
Sit tall on a sturdy chair with your feet flat. Lift one knee a few inches, set it down, then the other, as if walking while seated. Swing your arms if you like.
Take care
- Balance: keep your hands on the wall or counter. Stay tall and look ahead.
- Sensitive knees: keep the lift low and the landing soft.
- Sensitive hips: lift only a short way.
Where it is in the plans
In our calisthenics plan: 21 of 28 days, first on day 1, Push and plank.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan, round 2 | 1 of 28 days: 23 | Day 23, week 4: Rain or shine | 1 min 45 s |
| Calisthenics plan | 21 of 28 days: 1 to 3, 5 to 6, 8 to 10, 12 to 13, 15 to 17, 19 to 20, 22 to 24 and 26 to 28 | Day 1, week 1: Push and plank | 2 min 15 s |
| Calisthenics plan, round 2 | 18 of 28 days: 1 to 3, 5 to 6, 8 to 9, 12 to 13, 15 to 16, 19 to 20, 22 to 23 and 26 to 28 | Day 1, week 1: Off your knees | 2 min 15 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 1 | 2 min 15 s | Lift one knee, then the other, at a steady pace. |
| 2 | 8 | 1 min 50 s | Lift one knee, then the other, at a steady pace. |
| 3 | 15 | 1 min 50 s | Lift one knee, then the other, at a steady pace. |
| 4 | 22 | 1 min 50 s | Lift one knee, then the other, at a steady pace. |
In the plan, this move plays as a looping video with a spoken cue.
March in place: day 1 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.