Digital and multimedia resources

Short videos show the exercises step by step. A voice describes each movement, so you can also just listen. Every video has subtitles.

The women in the videos are drawings, not photos. They are women of different backgrounds, ages and body shapes, in different clothes. In the warm-up, cool-down and morning wake-up, one woman sits and one stands, so you can see both ways.

• Warm-up routine

  Video, about 5 minutes

  A gentle 5-minute warm-up you can do sitting or standing, with a voice that talks you through each move.

• Cool-down routine

  Video, about 5 minutes

  A gentle 5-minute cool-down to slow down after you move, with stretches you can do sitting or standing.

• Gentle stretching

  Video, about 5 minutes

  Six gentle stretches for your neck, back, chest, sides and legs, most of them done sitting on a chair.

• Simple strength

  Video, about 4 minutes

  Four simple strength exercises with a chair, a wall and two bottles of water.

• Balance

  Video, about 3 minutes

  Three balance exercises you do next to a wall, so you can always hold on.

Micro-workouts are short videos of 1 to 2 minutes, for a quick break at any time of day. They are short versions of the exercise cards. You can watch them here and share them with friends.

• Morning wake-up

  Video, about 2 minutes

  Two minutes of easy moves to start the day, sitting or standing.

• Seated break

  Video, about 2 minutes

  A two-minute break you can do sitting on a chair, at home or at work.

• Strength in two minutes

  Video, about 2 minutes

  Two simple strength exercises in two minutes, with a chair and a wall.

• One-minute pause

  Video, about 1 minute

  A one-minute pause to notice how you feel and come back to the moment.

If you prefer to listen, these guides and short talks are for you. You can listen here or download them. Each one also has a written version.

Exercise instructions

These videos can also be downloaded as sound only:

• Warm-up routine

  Video, about 5 minutes

  A gentle 5-minute warm-up you can do sitting or standing, with a voice that talks you through each move.

• Cool-down routine

  Video, about 5 minutes

  A gentle 5-minute cool-down to slow down after you move, with stretches you can do sitting or standing.

• Gentle stretching

  Video, about 5 minutes

  Six gentle stretches for your neck, back, chest, sides and legs, most of them done sitting on a chair.

• Simple strength

  Video, about 4 minutes

  Four simple strength exercises with a chair, a wall and two bottles of water.

• Balance

  Video, about 3 minutes

  Three balance exercises you do next to a wall, so you can always hold on.

Calm and mindfulness

• Calm breathing

  Audio guide, about 5 minutes

  A gentle breathing exercise you can do sitting, standing or lying down, to help you feel calmer.

• One-minute pause

  Audio guide, about 1 minute

  A one-minute break to notice how you feel, feel the floor under you and come back to the moment.

Short talks

• Start small

  Talk, about 2 minutes

  A short talk about how to start moving when you have not been active for a long time.

• When life gets in the way

  Talk, about 2 minutes

  A short talk about what to do when you stop moving for a while, and how to start again.

• Moving together

  Talk, about 2 minutes

  A short talk about moving with other women, with the words of two women from other projects.

You can print this toolkit at home, at a library or at a community centre. All the files are on the downloads page.

You can print:

• the whole toolkit
• the forms, such as My starting point, My goals and My week
• the exercise cards
• the facilitator guide, for women who run a group

The forms work on paper too. You keep your own sheets. Only the feedback form is ever sent to us, and only if you choose to.

Coming soon: a VITALITY WhatsApp group for women who use this toolkit.

The group will send a short message each day with one small idea. In the group, you will be able to share what you did and encourage each other. You can also take part just by reading.

Before you join, read how to join a group safely. In most WhatsApp groups, everyone can see your phone number.

A week in the group

These are examples of the daily messages:

• Monday: Today's idea is a 5-minute walk. Tell us if you did it, or just read.
• Tuesday: Try the warm-up today. It takes 5 minutes.
• Wednesday: How is your energy today: low, medium or high? You do not have to answer.
• Thursday: Strength day. Try sit to stand, 5 times. Put your chair against a wall first.
• Friday: Dance to one song you love. Read how to keep a dance gentle.
• Saturday: Walk with a friend, a neighbour or someone at home.
• Sunday: Rest day. Look back at your week. What went well?