The exercise library
82 moves from our three 28-day plans: seated, standing with support, and on the floor.
Each page has the steps, what the move works, an easier and a harder version, and where it is in the plans, day by day.
Seated moves
Done in a sturdy chair, mostly from the chair plan.
Seated ankle pumpsankles and feet
Seated arm raiseshoulders and breathing
Seated leg extensionlegs and knees
Seated marchlegs and walking
Seated palm pressshoulders and upper back
Shoulder blade squeezeupper back and posture
Shoulder rollsshoulders and upper back
Sit to standlegs and hips
Wrist and finger flowwrists and hands
Chair yoga
The chair plan's yoga poses, each with an easier version.
Stretches
Seated, against a wall and on the floor, from all three plans.
Chest openerupper back, posture and shoulders
Child's poselower back, hips, relaxing and breathing
Doorway chest stretchshoulders and upper back
Heel dig stretchlegs and lower back
Lying figure fourhips and lower back
Lying hamstring stretchlegs, hips and lower back
Neck releaseneck and relaxing
Seated figure fourhips
Side reachposture and shoulders
Supported hip flexor stretchhips
Supported quad stretchlegs and knees
Wall calf stretchlegs and ankles and feet
Balance
Each one with a chair, a wall or a counter in reach.
Tai chi
Slow moves from the walking plan, each with a seated version.
Walking
Short walking drills from the walking plan.
Strength
Push, pull and legs, standing and on the floor.
Back lungelegs, hips and balance
Box squatlegs and hips
Doorframe rowupper back, arms and posture
Glute bridgehips, legs and lower back
Hip hingehips, lower back and posture
Incline push-upchest, arms and shoulders
Knee push-upchest, arms and core
Pike push-upshoulders, arms and upper back
Prone liftlower back, upper back and posture
Prone snow angelupper back, shoulders and posture
Push-upchest, arms and core
Single leg bridgehips, legs and lower back
Split squatlegs, hips and balance
Squatlegs and hips
Supported calf raiseankles and feet, legs and balance
Tempo squatlegs and hips
Towel rowupper back, arms and posture
Wall push-upshoulders and upper back
Wall sitlegs and hips
Core
Planks and slow lifts on a mat, with no crunches.
Warm-ups and mobility
Easy moves to start a session or loosen up.
Arm circlesshoulders
Cat-cowlower back, upper back and breathing
Floor down and upwhole body, legs and balance
Lunge reachhips, legs and balance
March in placelegs, walking and balance
Mountain climbercore, whole body and shoulders
Standing hip circleships
Step jackwhole body, legs and shoulders
Supported leg swinghips and legs
Walkoutwhole body, shoulders and core
Put these moves in order with a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.