Hi, I'm Holly Del Rosso and this is respiratory adaptations for walking. When you walk it's an aerobic activity. So the better you get at your aerobic activities it's going to make you a better walker. So let's do some aerobic activities to really increase the gas exchange in your lungs to make you better when you are walking up the stairs, when you are chasing your kids or even when you are just working out in your daily routines. To improve your cardiovascular strength and ability we'll start with our jump rope. So you're just going to place the jump rope behind you, we're going to jump rope for 30 seconds. If that's all you can do, that's fine, if you can do more, shoot for a minute. Great job guys, two reps of 30 seconds or if you are feeling athletic, two reps of a minute. The second exercise I'm going to take you guys through are called butt kicks. So you are basically kicking yourself in the booty. Bring your legs up as high as you can, heels to your butt as fast as you can. For beginners start with 30 seconds. If you are advanced, you can push it to 60 seconds, repeat it two times every day to get the most cardiovascular benefits out of your workouts. This is going to make you a better walker guys so get started on these.