Find your
own pace.

A walk, a stretch, a few minutes to yourself. Start with what feels right today.

5–20 minute sessionsGo at your pace

A little time to move

Your next session.

4 sessions

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Spend 1 minute gently rolling your shoulders and moving your arms.
For 1 minute, reach upwards then relax, keeping the movement comfortable.
Hold a gentle standing calf stretch for 30 seconds each side.
Sit tall and gently rotate your upper body for 1 minute, without forcing the stretch.
Walk slowly for 1 minute. Breathe normally throughout.

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Choose a safe, familiar route and wear comfortable shoes.
Start with 5 minutes of easy walking.
Walk at a comfortable, purposeful pace for 10 minutes.
Ease your pace for the final 5 minutes. Log the time you actually walked in My Day.

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Warm up with 3 minutes of easy walking and gentle shoulder movements.
Try 6–8 sit-to-stands from a stable chair, 6–8 wall push-ups and 8 gentle standing calf raises.
Rest for 60–90 seconds. Repeat up to three rounds if comfortable.
Finish with easy walking. Keep breathing and use a comfortable range of movement.

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Move at a comfortable pace. Stop if you feel pain or unwell.