Your weekday movement plan.
Gentle routines for older adults starting or returning to exercise. Choose a day, move at your own pace, and take breaks whenever you need them.
Before you begin
This is a general starter plan, not an individual prescription or a replacement for a class. If you have a health condition, recent surgery, dizziness, falls, or are unsure which movements suit you, ask your healthcare professional first.
- Use a firm, non-wheeled chair that cannot slide, with feet resting flat. For standing moves, hold a fixed counter. Clear the floor and wear supportive shoes.
- Keep the effort light enough to speak comfortably. Breathe throughout; never hold your breath or force a movement. Start with fewer repetitions if needed.
- Rest 30–60 seconds between exercises, or longer. Choose the seated option whenever standing feels unsteady; seated alternatives do not replace standing balance practice.
- Stop for pain, dizziness or unusual breathlessness. Seek urgent medical help for chest pain, fainting or severe breathing difficulty.
Read the participation disclaimer. For help adapting your routine, contact Kasia.
Warm up · 3 minutes
Sit comfortably. Spend a minute gently moving your feet, a minute alternating small knee lifts, and a minute slowly bending and straightening your elbows. Use smaller movements or pause as needed.
Cool down · 3 minutes
Gradually slow your foot movements for a minute. Relax your hands and shoulders for a minute, then rest and breathe normally for a minute. Stand up slowly when ready.
Everyday strength
Start the week with slow, controlled movement.
Begin with the 3-minute warm-up above. Do one round below, resting between moves, then finish with the 3-minute cool-down. Times are estimates including breaks.
Sit to stand
5 repetitionsPlace a firm chair against a wall. With feet hip-width apart, lean forward slightly, stand slowly, then lower with control. Use the armrests if needed.
Seated option: Stay seated and straighten one knee at a time, 5 per leg.
Wall press
5 repetitionsFace a wall with hands at chest height. Bend your elbows slowly to bring your body towards it, then gently press away. Keep your body straight.
Seated option: Seated: press palms together gently for 3 seconds, release; repeat 5 times.
Supported heel raises
5 repetitionsHold a fixed counter with both hands. Raise your heels slowly, then lower them.
Seated option: Sit with feet flat and lift both heels 5 times.
Seated arm curls
5 per armKeep elbows beside your body. Bend and straighten your arms slowly. Begin without weights; use light bottles only if comfortable.
Walk & feel steady
Find an easy rhythm, with support close by.
Begin with the 3-minute warm-up above. Do one round below, resting between moves, then finish with the 3-minute cool-down. Times are estimates including breaks.
Comfortable walking
4 minutes totalWalk on a level, clear route at a pace that lets you talk easily. Split into one-minute bouts with seated rests as needed. Use your usual walking aid.
Seated option: Alternate gentle seated marching and rest, 30 seconds each, for 4 minutes.
Supported side steps
5 steps each wayFace a fixed counter and keep your hands on it. Step sideways, then bring the other foot alongside. Keep feet uncrossed and move slowly.
Seated option: Seated: tap one foot out to the side and back, 5 per side.
Supported weight shifts
5 each wayHold a fixed counter with both hands and keep both feet on the floor. Gently shift a little weight from one foot to the other without leaning far.
Seated option: Stay seated and alternate heel taps in front, 5 per side.
Seated mobility
A lighter day to move comfortably and recover.
Begin with the 3-minute warm-up above. Do one round below, resting between moves, then finish with the 3-minute cool-down. Times are estimates including breaks.
Seated march
5 lifts per legSit tall, hold the seat, and lift one bent knee a comfortable distance. Lower gently and alternate.
Ankle pumps
5 per footSit supported. Extend one leg comfortably and slowly point your toes away, then towards you. Change sides.
Shoulder release
5 slow repetitionsSit comfortably. Gently lift your shoulders a little, then let them settle. Keep your neck relaxed and breathe normally.
Gentle chest opening
3 holds of 5 secondsSit tall, draw your shoulders gently back and open your arms a little at your sides. Stop at a comfortable stretch; do not arch your back.
Strength, again
Repeat familiar movements after a day of recovery.
Begin with the 3-minute warm-up above. Do one round below, resting between moves, then finish with the 3-minute cool-down. Times are estimates including breaks.
Sit to stand
5 repetitionsPlace a firm chair against a wall. With feet hip-width apart, lean forward slightly, stand slowly, then lower with control. Use the armrests if needed.
Seated option: Stay seated and straighten one knee at a time, 5 per leg.
Wall press
5 repetitionsFace a wall with hands at chest height. Bend your elbows slowly to bring your body towards it, then gently press away. Keep your body straight.
Seated option: Seated: press palms together gently for 3 seconds, release; repeat 5 times.
Supported heel raises
5 repetitionsHold a fixed counter with both hands. Raise your heels slowly, then lower them.
Seated option: Sit with feet flat and lift both heels 5 times.
Seated arm curls
5 per armKeep elbows beside your body. Bend and straighten your arms slowly. Begin without weights; use light bottles only if comfortable.
Move & unwind
Finish your week with walking, balance and a gentle release.
Begin with the 3-minute warm-up above. Do one round below, resting between moves, then finish with the 3-minute cool-down. Times are estimates including breaks.
Comfortable walking
4 minutes totalWalk on a level, clear route at a pace that lets you talk easily. Split into one-minute bouts with seated rests as needed. Use your usual walking aid.
Seated option: Alternate gentle seated marching and rest, 30 seconds each, for 4 minutes.
Supported side steps
5 steps each wayFace a fixed counter and keep your hands on it. Step sideways, then bring the other foot alongside. Keep feet uncrossed and move slowly.
Seated option: Seated: tap one foot out to the side and back, 5 per side.
Supported weight shifts
5 each wayHold a fixed counter with both hands and keep both feet on the floor. Gently shift a little weight from one foot to the other without leaning far.
Seated option: Stay seated and alternate heel taps in front, 5 per side.
Shoulder release
5 slow repetitionsSit comfortably. Gently lift your shoulders a little, then let them settle. Keep your neck relaxed and breathe normally.
Build a routine that fits you.
Repeat this starter week at a comfortable level. Add only a little time or a few repetitions when the current amount feels easy. Take an extra rest day if tired or sore; weekends can be rest days or an easy walk.
These short sessions are a starting point, not a complete weekly activity target. CDC guidance for adults 65 and older includes 150 minutes of moderate activity a week, strength work on at least two days, and balance activity, adapted to ability and health.
Further guidance: NHS seated exercises, NHS strength exercises, NHS balance exercises, and CDC older adult activity guidance.