IT IS MY YEAR · BEGIN ANY DAY
A short seated movement example using a stable chair. No standing or floor work needed.
Back to all workoutsYou’ll need: A firm chair without wheels, with feet able to reach the floor. Sit securely and use the backrest when you need it.
Sets / rounds: Complete 1 round at an easy pace. Pause between movements.
Rest: Rest 30–60 seconds between exercises, or longer if you need it.
Use a comfortable effort. Keep repetitions controlled, breathe throughout and finish a set before technique starts to change. Take extra rest whenever you need it.
01 · WARM UP
Begin with 2–3 minutes of gentle seated marching or alternating heel lifts, keeping the pace relaxed.
02 · YOUR WORKOUT
Complete 1 round at an easy pace. Pause between movements.
20–30 seconds
Sit tall on a stable chair with both feet on the floor. Lift one foot a small distance, lower it, then alternate. Keep the movement slow and your body steady.
Keep toes on the floor and gently alternate lifting your heels.
6 heel raises, then 6 toe raises
With feet flat, lift both heels while keeping toes down, then lower. Next lift your toes while keeping heels down. Move through a comfortable range.
Raise one foot at a time or make each lift smaller.
5 repetitions per side
Sit tall on a stable chair. Slowly straighten one knee to lift your lower leg, without locking the knee or leaning backwards. Lower the foot and switch sides.
Straighten the knee only a little, keeping the movement comfortable.
5 slow rolls
Sit or stand comfortably. Slowly roll your shoulders up, back and down. Keep the movement small and relaxed, without forcing your neck.
Gently lift and lower the shoulders instead of making a full circle.
Between movements: Rest 30–60 seconds between exercises, or longer if you need it.
03 · FINISH GENTLY
Finish with a minute or two of gentle heel lifts, then sit comfortably and let your breathing settle.
Make every movement smaller, shorten the marching interval and rest more often. Skip any movement that does not feel comfortable.
Repeat this short session before adding time or repetitions. This is a general movement example, not rehabilitation or a falls-prevention programme.
Try a short session when it fits your day. A health professional can help adapt movement if you need specific support.
This is a general workout example, not a personalised training or rehabilitation plan. Stop if you feel pain, dizziness or become unwell. Choose alternatives that suit your ability and space; ask a qualified professional if you are unsure about an exercise or load.
The session arrangements are It Is My Year examples. General technique and training principles were checked against ACE’s exercise library, ACE’s kettlebell foundations and Mayo Clinic’s strength training guidance. These organisations have not reviewed or endorsed these sessions.