10:00
10-minute home movement
Ten varied, low-impact movements that warm you up, get your legs going, and ease you back down. Made for a living room or bedroom.
Start this breakThe plan
Ten movements of 50 seconds each, with a 10-second pause after each one. It starts and ends gently. Some moves use a sturdy chair or a wall, and the plan below shows which ones.
- 1
Overhead reach
50 sec · Seated
Reach both arms up tall, then lower slowly.
- 2
Seated marching
50 sec · Seated
Lift one knee, then the other, at an easy pace.
- 3
Alternating foot taps
50 sec · Seated
Tap one foot forward, return, then switch.
- 4
Small arm circles
50 sec · Seated
Hold your arms out and make small circles.
- 5
Supported standing march
50 sec · Standing · Chair or desk for support
With support nearby, march slowly on the spot.
- 6
March with arm swings
50 sec · Standing
March on the spot and let your arms swing.
- 7
Supported mini squats
50 sec · Standing · Chair or desk for support
Hold a chair back, bend your knees a little, stand tall.
- 8
Side step touches
50 sec · Standing
Step to one side, bring your feet together, step back.
- 9
Sit to stand
50 sec · Standing · Chair or desk for support
Stand up from your chair, then sit back down slowly.
- 10
Slow breathing reset
50 sec · Seated
Breathe in slowly, and let your shoulders soften as you breathe out.
Move gently and comfortably. Stop if you feel pain, dizziness, or unwell. This is general movement guidance, not medical advice.