Stand and walk at an easy pace for 3 minutes.
Gently open and close your hands for 30 seconds.
Perform 8 shoulder blade squeezes without straining.
Alternate heel raises and side steps for 6 minutes, then relax.
Professional review pending. This is starter educational content, not a medically approved training programme.
Let's get moving
- Stand and walk at an easy pace for 3 minutes.
- Gently open and close your hands for 30 seconds.
- Perform 8 shoulder blade squeezes without straining.
- Alternate heel raises and side steps for 6 minutes, then relax.
Make it gentler
Use a supported seated option.
When you're ready
Add an outdoor walk afterwards.
Move safely. Stop for pain, dizziness, chest discomfort or unusual shortness of breath. Consult a professional about your individual circumstances.