Warm up for 3 minutes with marching and shoulder rolls.
Perform 2 sets of 8 chair squats or sit-to-stands.
Perform 2 sets of 10 wall push-ups.
Complete 2 sets of 10 calf raises; rest as needed and cool down.
Professional review pending. This is starter educational content, not a medically approved training programme.
Let's get moving
- Warm up for 3 minutes with marching and shoulder rolls.
- Perform 2 sets of 8 chair squats or sit-to-stands.
- Perform 2 sets of 10 wall push-ups.
- Complete 2 sets of 10 calf raises; rest as needed and cool down.
Make it gentler
Reduce repetitions and use sturdy supports.
When you're ready
Build toward 3 sets with adequate rest.
Move safely. Stop for pain, dizziness, chest discomfort or unusual shortness of breath. Consult a professional about your individual circumstances.