How to Time Your Exercises
Exact rest times are critical. Do not guess or count in your head. Keep your iPhone nearby with the volume turned up and follow these steps before you start:
1
Find the Clock App on your home screen. It has a black background with a white clock face. Tap it.
2
Look at the very bottom right corner of the screen and tap the word Timers.
3
Scroll the numbers on the screen. Set the left side to 1 or 2 (for minutes), and the right side to 0 (for seconds).
4
When it is time to rest, tap the big green circle that says Start.
5
When the alarm rings loud, tap the orange button to Stop it, and begin your next exercise.
Warm-Up & Hydration
Warm-Up (Mandatory): Sit quietly in a chair for 3 minutes. Do slow neck rolls and shrug shoulders up and down. This gets blood flowing safely.
Hydration: In Malaysia's high humidity, drink one full glass (250ml) of water 30 minutes before starting. Keep a water bottle nearby.
Phase 1: Foundation & Stability
Weeks 1 to 8 • 3 Days a Week
Total Session Time: ~12 Minutes
The goal is to strengthen the leg and hip muscles without putting body weight directly on the bad knees. All exercises are done standing or sitting.
1. Seated Leg Extensions
How to do it: Sit tall in a chair. Straighten your right leg out in front of you. Squeeze the thigh muscle, hold for 3 seconds, then lower it slowly. Alternate legs.
Cycle 1:Do 10 lifts with the right leg, then 10 with the left leg.
Rest:Start your 1-minute iPhone timer. Sit and rest.
Cycle 2:Do 10 lifts with the right leg, then 10 with the left leg.
Watch Video Example
2. Standing Rear Leg Lifts
How to do it: Stand behind a heavy dining chair and hold the back for balance. Keeping your back straight, slowly squeeze your buttocks and lift your right leg straight backward a few inches. Do not bend forward. Lower it slowly.
Cycle 1:Do 10 lifts backward with the right leg, then 10 with the left.
Rest:Start your 1-minute iPhone timer. Stand and rest.
Cycle 2:Do 10 lifts backward with the right leg, then 10 with the left.
Watch Video Example
Phase 2: Functional Strength
Weeks 9 to 16 • 3 Days a Week
Total Session Time: ~15 Minutes
Moving to standing exercises. This prepares the body for getting safely out of low airplane seats and public toilets.
1. Assisted Sit-to-Stand
How to do it: Place a sturdy dining chair directly against a heavy sofa or bed so it absolutely cannot slide backward. Sit down. Using the armrests or your thighs for help, stand up slowly. Sit back down very slowly—do not drop into the chair.
Cycle 1:Stand up and sit down exactly 8 times.
Rest:Start your 2-minute iPhone timer. Sit and rest.
Cycle 2:Stand up and sit down exactly 8 times.
Watch Video Example
2. Standing Side Leg Raises
How to do it: Stand and hold the back of a heavy chair for balance. Lift your right leg straight out to the right side. Keep your toes pointing straight ahead, not turned out.
Cycle 1:Lift the right leg to the side 10 times, then the left leg 10 times.
Rest:Start your 1-minute iPhone timer. Stand and rest.
Cycle 2:Lift the right leg 10 times, then the left leg 10 times.
Watch Video Example
Phase 3: Travel Endurance
Weeks 17 to 24 • 3 Days a Week
Total Session Time: ~15 Minutes
Practicing walking while carrying weight to prepare for handling carry-on luggage and long airport terminals.
1. The Farmer's Walk
How to do it: Hold a small water bottle (like a 500ml or 1L bottle) in each hand. Stand up very tall, pulling your shoulders back. Walk at a normal, safe pace around the living room or hallway.
Cycle 1:Start your 1-minute iPhone timer. Walk continuously until it rings.
Rest:Start your 2-minute iPhone timer. Put bottles down and rest.
Cycle 2:Start your 1-minute timer again. Pick up the bottles and walk.
Watch Video Example
2. Kitchen Counter Balance
How to do it: Stand right next to the kitchen counter so you can easily touch it if you lose balance. Place your right foot directly in front of your left foot (heel of the right foot touching the toes of the left foot).
Cycle 1:Count slowly to 20. Then put left foot in front and count to 20 again.
Rest:Rest for a few moments. (No timer needed here).
Cycle 2:Count slowly to 20 with right foot in front, then 20 with left foot in front.
Watch Video Example