Movement and exercise

A warm-up gets your body ready to move. It also helps to prevent injury. A cool-down helps your heartbeat slow down gradually.

Each routine takes about 5 minutes. You can sit or stand for most of the moves.

Warm-up: about 5 minutes

Do each move for about 1 minute. If you finish the count on the card early, do it again. Start slowly and gently.

1. 1
   

   March on the spot

   1 to 2 minutesCan be done sitting

2. 2
   

   Shoulder rolls

   About 1 minuteCan be done sitting

3. 3
   

   Side taps

   About 1 minuteCan be done sitting

4. 4
   

   Knee lifts

   About 1 minuteCan be done sitting

Finish with 1 more minute of marching on the spot. Now you are ready.

Watch or listen: Warm-up routine

Cool-down: about 5 minutes

When you finish exercising, slow down gently. Do not stop all at once.

1. 1
   

   March on the spot

   1 to 2 minutesCan be done sitting

   Slowly. Let your pace drop for about 1 minute.

2. 2
   

   Chest stretch

   About 1 minuteCan be done sitting

3. 3
   

   Side bend

   About 1 minuteCan be done sitting

4. 4
   

   Back of thigh stretch

   About 1 minuteCan be done sitting

After a walk, add the calf stretch.

Then sit quietly and try the one-minute pause.

Watch or listen: Cool-down routine

These exercises are gentle. You can do them in a small space. You do not need special clothes or equipment.

Pick one or two to start. You do not need to do them all. Do a few, and add a little more each week.

Try to do exercises that make your muscles stronger on 2 or more days a week.

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

Watch or listen: Gentle stretching

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

• 

  Arm curls with water bottles

  Works the muscles in the front of your arms.

  Time: About 1 minuteLevel: Gentle Can be done sitting

Watch or listen: Simple strength

Balance

Do these next to a wall or a chair without wheels, so you can hold on.

• 

  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

Watch or listen: Balance

Dancing to music is a good way to move. You can use the dances and songs you already know. Everyday things count too, like a walk with a friend or games with children.

You can make any dance gentle:

• Choose slower music.
• Leave out jumps, hops and stamping.
• Sit down and move your arms and feet.

You can dance alone at home, or with other women. You do not need to hold hands.

Here are three ideas to start. Each one is inspired by a dance that people do together in a group.

• 

  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

The procession walk is inspired by the Polish polonaise. It is not fast, so people with no experience can join in.

The side-step line is inspired by line dances such as halay and dabke. The singing ring is inspired by Norwegian song dances and Ukrainian spring circle dances.

Most people can start moving safely if they start small. This part tells you how to keep it safe.

This is general information. It is not medical advice.

Know your limits

Start with a little. Do a bit more each week. Add one thing at a time: one more minute, one more repeat, or one more day.

When you move, it is normal to breathe faster and feel your heart beat faster. Use the talk test: you should still be able to talk. If you cannot talk, slow down or stop and rest.

Rest when you need to.

Move safely

• Use a solid chair with no wheels.
• Clear the floor so you do not trip.
• Wear comfortable clothes and shoes. Or go barefoot on a floor that does not slip.
• Keep some water nearby.
• Do balance exercises next to a wall or a chair.

Make an exercise easier

• Move more slowly.
• Make the movement smaller.
• Do fewer.
• Sit down. Most exercises have a seated way.
• Hold on to a wall or the back of a chair.

Each exercise shows an easier way. If it still does not feel right, stop. Choose a different exercise.