Standing march
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A more challenging exercise. Make it a goal if you like. “Show alternatives” below lists easier steps toward it.
March in place beside a counter. It raises your heart rate gently and practices the lifting of each foot that walking needs.
- Main focus
- Cardio and endurance
- Level
- Building
- Equipment
- Bodyweight, A counter or table
- Load
- Your body weight
- Stability
- Supported by a seat, bench or wall
- Balance type
- Dynamic balance
Keep something steady within reach: a counter, wall or sturdy chair.
Before you start
- Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
- Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
- Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
- Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.
Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.
What you need
A sturdy counter within arm's reach and a clear floor.
How to do it
- Stand beside the counter with a hand resting on it, feet hip-width apart.
- Lift one knee, as high as is comfortable, and lower the foot with control.
- Lift the other knee, and keep an easy, even rhythm.
- Let your arms swing gently if that feels steady.
How much
To start: Start with the seated march.
As it gets easier: 1 to 2 minutes, then rest. Add a minute each week.
How it should feel: Easy to moderate. You can talk the whole time.
Make it easier
- Do not lift the knees high.
- Keep both hands on the counter.
Make it harder
- Lift your knees higher.
- Add a minute each week.
Safety
- Keep one hand on the counter at first.
- Wear shoes with a good grip.
- March slowly if you feel unsteady.
When to stop
- Stop and rest if you feel dizzy or lightheaded, sick to your stomach, or unusually short of breath.
- Stop if you feel sharp, sudden or joint pain. Muscles working hard is expected. Pain is a signal to stop.
- Stop and sit down if you feel unsteady and cannot settle yourself right away.
- Call your local emergency number for chest pain or pressure, fainting, or sudden weakness, numbness or trouble speaking.
- After any of these, do not repeat the exercise until you have talked with a doctor or physical therapist.
- You feel unsteady and your hand is not enough to settle you.
- You feel pain in a hip, knee or foot.
Connected exercises
- Seated march · An easier way
Other ways to do this movement
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Where this comes from
NIA: do a little light activity before and after aerobic work; stay near support for balance moves. NHS: light activity counts. This exact movement is Fitafter50's own simple routine.
- Three Types of Exercise Can Improve Your Health and Physical Ability, National Institute on Aging, NIH (Content reviewed Jan. 14, 2025).
- Physical activity guidelines for older adults, NHS (England) (Last reviewed 15 Aug 2024).
This is general information, not medical advice. It does not diagnose anything or tell you whether an exercise is right for you. Adjust to your comfort and ability.