10 minutes · Standing · Moderate

Standing steady

Find your feet. The weekly plan brings it in from week three.

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 ten minutes include both. The times are for the first weeks of the plan; later weeks hold some movements a little longer.

Three rounds of

1. 

   45 seconds

   Weight shifts

   Stand with your feet apart and a chair beside you. Shift your weight slowly onto one foot, then the other. Stay tall.

2. 

   one minute

   Side steps

   Step to the side and bring the other foot to meet it, then step back. Then the same the other way.

3. 

   45 seconds, changing sides halfway

   Heel to toe stand

   Place one foot directly in front of the other. Look ahead, hold steady, then swap.

To finish

1. 

   45 seconds, changing sides halfway

   Calf stretch

   Hands on the wall, one foot back, heel down, back leg straight. Hold, then swap.

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