A short standing break between meetings, errands or long stretches at a desk.
5 minLV 1 · BeginChair + wall
Before you begin
Choose this if the instructions and movements fit your current abilities. Repeating or choosing a lower level is always an option.
Move gently and leave room around you. This is a movement break, not a full strength workout.
General movement guidance for adults, not rehabilitation or an individualized exercise prescription. Stop for pain, dizziness or unusual breathlessness. Seek urgent care for chest pain or fainting. If you have an injury, a condition affecting exercise, or are pregnant or postpartum, get guidance suited to you.
A usable movement routine you can repeat comfortably.
Session reviewed. Repeat it, choose another routine, or download your work. This does not certify competence or readiness for harder exercise.
Your outcome
A usable movement routine you can repeat comfortably.
Is this a fit?
Choose this if the instructions and movements fit your current abilities. Repeating or choosing a lower level is always an option.
Before you begin
Move gently and leave room around you. This is a movement break, not a full strength workout.
Follow the guide
01
Easy walk
1 minute
Walk around your space at an unhurried pace.
02
Sit and stand
1 minute
Use a sturdy chair. Perform up to 5 slow sit-to-stands; rest for the remaining time. Use armrests if helpful.
03
Wall push-up
1 minute
Perform up to 5 comfortable wall push-ups, then rest. Stand closer to the wall to make it easier.
04
Supported heel raise
1 minute
Hold a stable surface and slowly raise and lower your heels up to 8 times. Rest as needed.
05
Settle
1 minute
Walk gently, then return to your day. Notice whether you need a longer break.
Make it work for you
Skip a movement that is uncomfortable. Keep this break light; more repetitions are not required.