Skip to content
VITALITY home pageVITALITY home page

Exercises

Simple exercises to do at home, step by step. Most need only a chair, a wall or a little floor space.

Warm-up

  • March on the spot

    A gentle start that gets your body ready to move.

    Time: 1 to 2 minutesLevel: Gentle Can be done sitting

  • Shoulder rolls

    Loosens your shoulders and upper back.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Side taps

    Warms up your hips and legs.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Knee lifts

    Warms up your legs and hips.

    Time: About 1 minuteLevel: Gentle Can be done sitting

Walking

  • Brisk walk

    An everyday way to be active. Brisk means you can talk, but not sing.

    Time: 5 to 10 minutes in all, to startLevel: Moderate Can be done sitting

Stretching

  • Neck turn

    Gently moves your neck from side to side.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Upper body twist

    Gently turns your upper back and waist.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Chest stretch

    Stretches the front of your chest and shoulders.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Side bend

    Stretches the sides of your body.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Back of thigh stretch

    Stretches the back of your thigh.

    Time: About 1 minuteLevel: Gentle Can be done sitting

  • Calf stretch

    Stretches the back of your lower leg. Good after a walk.

    Time: About 2 minutesLevel: Gentle

Strength

  • Sit to stand

    Works the muscles in your legs and bottom.

    Time: About 1 minuteLevel: Gentle

  • Wall press-up

    Works the muscles in your arms, chest and shoulders.

    Time: About 1 minuteLevel: Gentle

  • Heel raises

    Works the muscles in your lower legs.

    Time: About 1 minuteLevel: Gentle Can be done sitting

Balance

  • One-leg stand

    Practises your balance.

    Time: About 1 minuteLevel: Moderate

  • Heel-to-toe walk

    Practises your balance as you walk.

    Time: About 1 minuteLevel: Moderate

  • Side steps

    Practises your balance as you move sideways.

    Time: About 1 minuteLevel: Gentle

Cultural movement

  • Procession walk

    A slow walking dance, inspired by the Polish polonaise.

    Time: 2 to 5 minutesLevel: Gentle Can be done sitting

  • Side-step line

    A side-step dance, inspired by halay and dabke.

    Time: 2 to 5 minutesLevel: Gentle Can be done sitting

  • Singing ring

    A slow walk in a circle while you sing, inspired by Norwegian and Ukrainian circle dances.

    Time: 2 to 5 minutesLevel: Gentle Can be done sitting

Breathing

  • Calm breathing

    Slow, gentle breathing that can help you feel calmer.

    Time: About 5 minutesLevel: Gentle Can be done sitting

  • One-minute pause

    A short break to notice how you feel and come back to the moment.

    Time: About 1 minuteLevel: Gentle Can be done sitting