16 minutes · Seated and Standing · Stronger

Full body steady

Everything, gently. The weekly plan brings it in from week seven.

Have within reach

• A sturdy chair
• A clear stretch of wall
• A worktop or kitchen counter

The running order

Each movement starts with a few seconds to get into position, and a new round starts with a breather. The sixteen minutes include both. The times are for the first weeks of the plan; later weeks hold some movements a little longer.

To warm up

1. 

   one minute

   Seated march

   Lift one knee, then the other, as if walking on the spot.

Three rounds of

1. 

   one minute

   Sit to stand

   Sit near the front of the chair, feet flat. Lean forward and stand up, hands free if you can, then sit back down slowly.

2. 

   50 seconds

   Counter push-up

   Hands flat on a kitchen counter, shoulder width. Bend your elbows, then push back.

3. 

   50 seconds, changing sides halfway

   Side leg lift

   Stand behind the chair and hold its back. Lift one leg a little out to the side, toes forward, and lower it slowly.

4. 

   45 seconds

   Gentle hip hinge

   Feet apart, soft knees. Keep your back straight as you push your hips back and let your chest come forward. Stand tall again.

To finish

1. 

   a minute and a half

   Slow breathing

   In through the nose for four, out through the mouth for six. Never hold your breath.

To keep a copy

Print this page from your browser: the pictures, menus and buttons are left off, so the running order fits on a sheet.

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.

All nineteen routines