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Short workouts, 1 to 2 minutes

Morning wake-up

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

About 2 minutesFrom Module 4, Movement and exercise

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The exercises

  • 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

Transcript

Good morning. Two minutes to wake up your body. Sit or stand. If you feel unsteady, hold a chair. Stop if it hurts, or if you feel dizzy or unwell.

March on the spot. Lift one foot, then the other. Swing your arms gently. (long pause)

Now roll your shoulders. Up, back and down. Five times. (pause) Now roll them forwards, five times. (pause)

Now side taps. Tap one foot out to the side, and bring it back. Then the other foot. Eight taps on each side. (long pause)

That is it. Have a good day.

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