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Exercise videos

Balance
Video, about 3 minutes
Three balance exercises you do next to a wall, so you can always hold on.
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.
Simple strength
Video, about 4 minutes
Four simple strength exercises with a chair, a wall and two bottles of water.
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.
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.

Morning wake-up
Video, about 2 minutes
Two minutes of easy moves to start the day, sitting or standing.
One-minute pause
Video, about 1 minute
A one-minute pause to notice how you feel and come back to the moment.
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.

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.

Moving together
Talk, about 2 minutes
A short talk about moving with other women, with the words of two women from other projects.
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.