Move
Short, equipment-free routines. Press start and put the phone away: the timer keeps time and speaks the cues.
Everyday movement, not exercise advice. Go at your own pace and stop if anything hurts or you feel dizzy. If you have a health condition, check with a professional first.
This week: 0 min of movement here. For reference, the WHO suggests at least 150 minutes of moderate activity a week for adults, spread over several days. Walking to the shop counts too.
Brisk walk
Walk at a pace where you can talk but not sing. The timer keeps time and gives a cue every few minutes; put your phone away.
Strength snack
Four bodyweight moves, twice through. Slow and controlled beats fast. Twice a week is a good start.
About 8 min
Walk & think
Walk (or march on the spot) while answering spoken puzzles out loud. Keep walking at the same pace while you think.
Coordination drill
Five short drills for timing and balance. Stand near a wall or a sturdy chair for the balance parts.
About 4 min
Stretch & breathe
Gentle mobility with slow breathing, in the spirit of yoga and tai chi. Move only as far as feels comfortable.
About 5 min
Dance break
Put on music you like and move. No steps to get right; the cues suggest something new every minute.