7-Day Gentle Start
Short, fully seated sessions using only our gentlest moves. Each day adds one more exercise.
Who it's for: New to exercise, coming back after a long break, or not sure where to start. Time: 5 to 8 min a day.
Use a sturdy chair without wheels, against a wall if you can. Stop if you feel chest pain, dizziness, unusual breathlessness or sharp pain. This is general exercise information, not medical advice. Safety guide.
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Day 1
Five easy moves. Go at your own pace and stop wherever you need to.
5 exercises, about 5 min
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Day 2
New today: Cat Cow and Rows for your back.
5 exercises, about 5 min
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Day 3
Six moves. Leg Extensions are kind to the knees.
6 exercises, about 6 min
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Day 4 (rest)
Rest day. If you want to move, do a minute of Ankle Circles and Shrugs while the kettle boils.
Day 5
Back to it. W Pose is the one to remember for posture.
6 exercises, about 6 min
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Day 6
Seven moves, a little more rhythm today.
7 exercises, about 7 min
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Day 7
Your longest session yet: about 8 minutes. Well done for getting here.
8 exercises, about 8 min
See the exercises