What is inside this guide
This plan gives you one chair exercise for each of 30 days, so you never have to wonder what to do next. Moves include seated arm reach, forward curl and hamstring stretch, each with short written steps. Print it, stick it on the fridge and tick off each day.
Who this guide is for
It is a good fit if you like having a plan, if you tend to start and then stop, or if you want a small daily habit instead of long workouts.
How to use it
Do the move for the day, then repeat it a few times. If you miss a day, just carry on with the next one. A 5 to 10 minute session is enough.
Safety first
This guide is for general wellness and is not medical advice. Talk to your doctor before starting a new exercise routine, especially if you have pain, dizziness, heart problems or other health conditions. Stop if something hurts.
Common questions
Do I have to do it every day?
Daily is best for building a habit, but missing a day is fine. Pick it up again the next day.
Is this a weight loss plan?
No. It is a gentle plan for movement, flexibility and strength.
Can I do it with a walker or limited mobility?
Most moves are seated and gentle. Skip any move that feels uncomfortable and ask your doctor if unsure.