Warm up with 4 minutes of brisk walking.
Side-step between two safe floor marks for 30 seconds, then rest.
Repeat 6–8 controlled rounds with plenty of space.
Cool down for 4 minutes; stop if form becomes sloppy.
Professional review pending. This is starter educational content, not a medically approved training programme.
Let's get moving
- Warm up with 4 minutes of brisk walking.
- Side-step between two safe floor marks for 30 seconds, then rest.
- Repeat 6–8 controlled rounds with plenty of space.
- Cool down for 4 minutes; stop if form becomes sloppy.
Make it gentler
Increase rest and reduce speed.
When you're ready
Use varied directions without sharp pivots.
Move safely. Stop for pain, dizziness, chest discomfort or unusual shortness of breath. Consult a professional about your individual circumstances.