A home workout plan for your age

1. Stand tall with relaxed shoulders
2. Lift your knees one at a time, as if walking fast
3. Swing your arms naturally

💡 Start slowly and speed up after 20 seconds.

1. Stretch both arms out to the sides
2. Make small circles forward for half the time
3. Switch to backward circles

💡 Keep the circles small and controlled.

1. Stand or sit tall
2. Lift both shoulders up toward your ears
3. Roll them back and down in a smooth circle

💡 Great for desk workers.

1. Stand with feet shoulder-width apart, hands on hips
2. Draw big slow circles with your hips
3. Switch direction halfway

💡 Hold a wall if you feel unsteady.

1. Stand with feet apart, arms bent at chest height
2. Rotate your upper body to the right, then left
3. Keep hips facing forward

💡 Move smoothly; no jerking.

1. Sit or stand tall
2. Slowly tilt your ear toward your right shoulder
3. Return to centre and tilt to the left

💡 Never force or spin the neck fully.

1. Stand with feet together, arms at your sides
2. Jump feet apart while raising arms overhead
3. Jump back to the start and repeat

💡 Land softly on the balls of your feet.

1. Stand tall, feet hip-width apart
2. Run in place, lifting knees to hip height
3. Pump your arms

💡 Slow down to a march if you tire.

1. Start in a straight-arm plank
2. Drive one knee toward your chest
3. Quickly switch legs

💡 Keep hips level, not high.

1. Squat down and place hands on the floor
2. Step or jump feet back to a plank
3. Return feet in and stand up, adding a small jump if you can

💡 Step instead of jumping to make it easier.

1. Stand tall
2. March quickly, lifting knees higher than normal walking
3. Swing arms firmly

💡 A low-impact way to raise your heart rate.

1. Stand with feet together, knees slightly bent
2. Step to the right, then bring your left foot to meet it
3. Step back to the left and repeat

💡 Add arm swings to raise the effort.

1. Stand with feet shoulder-width apart, fists up
2. Punch forward alternately with each hand
3. Keep your knees soft and move your feet lightly

💡 Do not lock your elbows at full stretch.

1. Face a low, sturdy step or bottom stair
2. Step up with your right foot, then the left
3. Step down one foot at a time; alternate the lead foot

💡 Hold a rail if you need balance.

1. Stand with feet shoulder-width apart
2. Push hips back and bend knees as if sitting on a chair
3. Press through your heels to stand

💡 Keep your knees in line with your toes.

1. Sit near the front of a sturdy chair, feet flat
2. Lean slightly forward and stand up without using your hands
3. Lower slowly back down

💡 Put the chair against a wall so it cannot slide.

1. Stand tall with hands on hips
2. Step one foot back and lower your back knee toward the floor
3. Push through the front heel to return; switch legs

💡 Hold a wall for balance at first.

1. Lie on your back, knees bent, feet flat
2. Press through your heels and lift your hips
3. Squeeze at the top, then lower slowly

💡 Do not arch your lower back.

1. Stand tall, one hand on a wall for support
2. Rise onto your toes
3. Lower slowly

💡 Pause for a second at the top.

1. Lean your back against a wall
2. Slide down until knees are bent, as high as you like
3. Hold, breathing normally

💡 A higher position is easier and still works.

1. Stand tall holding a wall or chair
2. Lift one leg out to the side without leaning
3. Lower slowly; switch legs

💡 Keep your toes pointing forward.

1. Place hands slightly wider than shoulders, body in a straight line
2. Lower your chest toward the floor
3. Push back up without sagging hips

💡 Switch to knee push-ups if form slips.

1. Kneel, hands under shoulders, body straight from knees to head
2. Lower your chest toward the floor
3. Push back up

💡 Use a folded towel under your knees.

1. Stand an arm's length from a wall, palms on the wall
2. Bend elbows and lean your chest toward the wall
3. Push back to the start

💡 Step further back to make it harder.

1. Sit on a sturdy chair edge, hands beside hips, then slide forward
2. Bend elbows to lower your hips a little
3. Press back up

💡 Use a chair that cannot slide.

1. Lie face down with arms stretched forward
2. Lift arms and legs slightly off the floor
3. Hold one second, then lower

💡 Lift only a little; no need to go high.

1. Start on hands and knees
2. Stretch your right arm forward and left leg back
3. Return and switch sides

💡 Keep your back flat like a table.

1. Rest on forearms and toes, elbows under shoulders
2. Keep your body in one straight line
3. Hold, breathing steadily

💡 Stop when your hips start to sag.

1. Rest on forearms and knees
2. Line up shoulders, hips and knees
3. Hold, breathing steadily

💡 A gentler start to plank.

1. Lie on your back, knees bent, hands by your ears
2. Lift your shoulders slightly off the floor
3. Lower slowly; do not pull on your neck

💡 Small lifts are enough.

1. Lie on your back, arms up, knees bent over hips
2. Lower your right arm and left leg toward the floor
3. Return and switch sides, back flat

💡 Move slowly with steady breathing.

1. Lie on your back, hands by your ears
2. Bring right elbow toward left knee while straightening the other leg
3. Switch sides in a pedalling motion

💡 Go slow; speed does not help.

1. Stand tall, hands behind your head
2. Lift your right knee and bring your left elbow toward it
3. Switch sides

💡 Hold a wall if unsteady.

1. Sit tall near the front of a chair, hands holding the seat
2. Lift one knee toward your chest
3. Lower and switch legs

💡 Keep your back tall, do not slump.

1. Stand with your back, head and hips lightly on a wall
2. Bend elbows and place arms against the wall like a goalpost
3. Slide arms up and down slowly

💡 Go only as far as you can without pain.

1. Sit or stand tall, looking straight ahead
2. Gently draw your chin straight back, making a double chin
3. Hold two seconds and release

💡 Helps with 'phone neck'.

1. Stand in a doorway, forearms on the frame at shoulder height
2. Step one foot forward
3. Lean gently until you feel a stretch across your chest

💡 Do not push into pain.

1. Start on hands and knees
2. Breathe in, dip your belly and lift your chest
3. Breathe out, round your back toward the ceiling

💡 Move with your breath.

1. Start on hands and knees, right hand behind your head
2. Rotate your right elbow down toward the left arm
3. Then open it up toward the ceiling; switch sides

💡 Follow your elbow with your eyes.

1. Place one heel on a low step or the floor, leg straight
2. Hinge forward from the hips with a flat back
3. Hold until you feel a gentle stretch

💡 Never bounce.

1. Hold a wall for balance
2. Bend one knee and hold your ankle behind you
3. Keep knees close together and hold

💡 Use a towel around your ankle if you cannot reach.

1. Kneel and sit back toward your heels
2. Stretch your arms forward on the floor
3. Rest your forehead down and breathe slowly

💡 Place a pillow under your knees if needed.

1. Lie face down, hands under shoulders
2. Gently press up, lifting your chest
3. Keep hips on the floor and hold

💡 Skip if it pinches your lower back.

1. Stand tall, feet shoulder-width apart
2. Raise your right arm overhead
3. Bend gently to the left and hold; switch sides

💡 Do not lean forward or back.

1. Face a wall with hands on it
2. Step one foot back, heel on the floor
3. Bend your front knee until you feel a stretch in the back calf

💡 Keep the back heel down.

1. Bring your right arm across your chest
2. Hold it with your left hand just above the elbow
3. Hold and switch arms

💡 Keep shoulders relaxed, not shrugged.

1. Sit tall on a chair
2. Rest your right ankle on your left knee
3. Lean forward slightly with a straight back; switch sides

💡 Great after long sitting.

1. Sit tall, shoulders relaxed
2. Tilt your right ear toward your right shoulder
3. Hold gently; switch sides

💡 No pulling with your hand.

1. Sit or stand comfortably, one hand on your belly
2. Breathe in slowly through the nose for 4 counts
3. Breathe out gently for 6 counts

💡 Also try the box-breathing timer on the Relax page.

1. Stand next to a wall or sturdy chair
2. Lift one foot slightly off the floor
3. Hold and switch legs

💡 Keep a hand near the support.

1. Stand near a wall
2. Place one foot directly in front of the other, heel touching toes
3. Walk slowly in a straight line

💡 Look ahead, not at your feet.