Easy pace (you can talk). Tall posture, bigger relaxed arm swings, slow belly breathing: in for ~4 steps, out for ~6. Heel to toe. Shoulder rolls every few minutes.
| Day 1 | 10 min | Posture only: tall, shoulders down | ☐ |
| Day 2 | 12 min | Add bigger arm swings | ☐ |
| Day 3 | 15 min | Add belly breathing 4 in / 6 out | ☐ |
| Day 4 | 15 min | Heel-to-toe; feel the calves | ☐ |
| Day 5 | 20 min | Everything together; shoulder rolls every 5 min | ☐ |
| Day 6 | 20 min | Morning walk before coffee; notice your face after | ☐ |
| Day 7 | 25 min | Full routine + 5-minute face routine at home | ☐ |
| After | 20–25 min | Most days; add the 10-minute exercises on no-walk days |
One-sided, painful, warm or sudden swelling: see a clinician first. Wellness information, not medical advice. lymphplan.com