Always supervised
Stay with Jamma during every exercise. Move slowly, breathe normally, and stop any time something feels off.
10-day routine
| Date | Day | Step Goal | Exercises |
|---|---|---|---|
| Jun 2 | Tue | 800 steps | Seated circulation circuit: 2 rounds. Sit-to-stand: 1 set of 5. |
| Jun 3 | Wed — light | 700 steps | Appointment day. Seated circulation circuit: 2 rounds only. |
| Jun 4 | Thu | 1,000 steps | Seated circuit: 2 rounds. Sit-to-stand: 2 sets of 5. |
| Jun 5 | Fri — light | 800 steps | Appointment day. Seated circuit: 2 rounds. Sit-to-stand: 1 set of 5. |
| Jun 6 | Sat | 1,200 steps | Seated circuit: 2 rounds. Sit-to-stand: 2 sets of 6. |
| Jun 7 | Sun | 1,300 steps | Seated circuit: 2 rounds. Sit-to-stand: 2 sets of 6. Add one short walk if energy is good. |
| Jun 8 | Mon — light | 1,000 steps | Appointment day. Seated circuit: 2 rounds. Sit-to-stand: 1 set of 6. |
| Jun 9 | Tue | 1,500 steps | Seated circuit: 3 rounds. Sit-to-stand: 2 sets of 7. Heel raises: 1 set of 6–8. |
| Jun 10 | Wed — light | 1,200 steps | Appointment day. Seated circuit: 2 rounds. Sit-to-stand: 1 set of 6–8. Heel raises: 1 set of 6 only if steady. |
| Jun 11 | Thu | 1,700–1,800 steps | Seated circuit: 3 rounds. Sit-to-stand: 2 sets of 8. Heel raises: 2 sets of 8–10. |
Sit-to-Stand
From a chair or the edge of the bed
The most useful exercise — directly helps with bathroom trips, getting out of bed, and discharge readiness.
- Sit in a sturdy chair with feet flat on the floor.
- Lean slightly forward from the hips.
- Stand up slowly, pause, then sit back down with control.
How much
3–5 reps · 1–3 times/day
Seated Marching + Ankle Pumps
Gentle circulation and leg activation
Improves blood flow, wakes up leg muscles, and is much safer than jumping into long walks.
- Sit tall with back supported.
- March knees up one at a time, slowly.
- Then pump ankles up and down (toes up, toes down).
How much
30 sec marching + 10–20 ankle pumps · 2–3 rounds
Standing Heel Raises
Holding a walker or bed rail
Builds calf strength and balance. Only do standing if she is steady — otherwise do them seated.
- Hold a walker, bed rail, or counter for support.
- Rise gently onto toes.
- Lower slowly back down.
How much
5–10 reps to start · work up to 2–3 sets
Big safety rules
Stop right away if Jamma has…
Dizziness, shortness of breath, chest pain, new incision pain, bleeding, or any tugging on the catheter or drain.
- No heavy lifting, twisting, or core straining.
- Never push through pain — gentle and slow always wins.
- Wash hands and wipe down any equipment before use — her immune system is suppressed and white counts have been low.
- Avoid crowded therapy areas unless staff says it's okay.
- Use a sturdy chair with armrests, non-slip shoes, and a clear pathway.
When in doubt, ask the care team before adding a new exercise or increasing reps.