Movement doesn’t need
to be a big production.

Start with the room you have.

A bit of clear floor and a few free minutes are enough to explore these routines. There’s no membership, account or equipment list to complete first. Some movements use a sturdy chair or a wall for support; a non-slip mat can make floor exercises more comfortable.

Leave a little room for real life.

Choose five, ten or fifteen minutes. The timer offers 40 seconds of movement and 20 seconds to rest or change position. That’s a guide, not a rule: pause longer, take one round, or swap a movement for an easy march.

We don’t track streaks, score your effort, or ask you to catch up. A routine is here to support your day, not to take it over.

Pay attention to how it feels.

Begin slowly and stay within a comfortable range. Use a stable support when needed, and make sure you have space around you. Stop if you feel pain or dizziness.

These pages share general movement ideas. They don’t assess your health or replace individual guidance. A qualified professional can help you find suitable adaptations when you need them.

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