Walk along a clear, level route at home. Begin slowly and keep a pace that lets you talk comfortably. No treadmill needed.

1. Stand tall and begin with an easy, natural stride.
2. Let your arms swing and settle into a pace you can maintain.
3. Reduce the pace toward the end before stopping.

Move in your own time. Tap when you’re ready.

Keep the same easy walk, just slower. Pause whenever you need; the time is a guide.

1. Stand tall and begin with an easy, natural stride.
2. Let your arms swing and settle into a pace you can maintain.
3. Reduce the pace toward the end before stopping.

Move in your own time. Tap when you’re ready.

Use a fixed counter or a sturdy chair that cannot slide. Keep both feet on the floor between repetitions.

1. Stand with feet around hip width and hold a fixed support lightly.
2. Keep your knees almost straight and rise onto the balls of your feet.
3. Pause at the top without rolling the ankles outward.
4. Lower your heels slowly back to the floor.

Then rest for about 20 seconds. Take longer if you need.

Move in your own time. Tap when you’re ready.

Keep the support and the same technique. Stop at three, or sooner if that feels enough.

1. Stand with feet around hip width and hold a fixed support lightly.
2. Keep your knees almost straight and rise onto the balls of your feet.
3. Pause at the top without rolling the ankles outward.
4. Lower your heels slowly back to the floor.

Then rest for about 20 seconds. Take longer if you need.

Move in your own time. Tap when you’re ready.

Take a comfortable walk instead. This is a different movement, not the same strength exercise.

1. Stand tall and begin with an easy, natural stride.
2. Let your arms swing and settle into a pace you can maintain.
3. Reduce the pace toward the end before stopping.

Then rest for about 20 seconds. Take longer if you need.

Move in your own time. Tap when you’re ready.

Settle onto a comfortable floor or mat. Breathe freely; there is no need to lift higher than you can control.

1. Lie on your back with knees bent and feet flat around hip width.
2. Press through your feet to raise your hips until the thighs align with the torso.
3. Pause briefly, then lower your hips to the floor.

Then rest for about 20 seconds. Take longer if you need.

Move in your own time. Tap when you’re ready.

Use the same two-foot bridge, with fewer repetitions. Take your time getting down to the floor and back up.

1. Lie on your back with knees bent and feet flat around hip width.
2. Press through your feet to raise your hips until the thighs align with the torso.
3. Pause briefly, then lower your hips to the floor.

Then rest for about 20 seconds. Take longer if you need.

Move in your own time. Tap when you’re ready.

Stay standing with a comfortable walk. This replaces the floor step with a different movement.

1. Stand tall and begin with an easy, natural stride.
2. Let your arms swing and settle into a pace you can maintain.
3. Reduce the pace toward the end before stopping.

Then rest for about 20 seconds. Take longer if you need.

Move in your own time. Tap when you’re ready.

Lie down on your back. One opposite arm-and-leg reach is one repetition; alternate sides for six reaches in total.

1. Lie on your back with arms toward the ceiling and hips and knees bent.
2. Exhale gently and keep your lower back position steady against the floor.
3. Reach one arm overhead as the opposite heel moves toward the floor.
4. Return to the start and switch sides, shortening the reach if your back begins to arch.

Then rest for about 20 seconds. Take longer if you need.

Move in your own time. Tap when you’re ready.

Make a smaller reach with the opposite arm and leg. Return before your back arches. The picture shows the shared starting position.

1. Lie on your back with arms toward the ceiling and hips and knees bent.
2. Exhale gently and keep your lower back position steady against the floor.
3. Reach one arm overhead as the opposite heel moves toward the floor.
4. Return to the start and switch sides, shortening the reach if your back begins to arch.

Then rest for about 20 seconds. Take longer if you need.

Move in your own time. Tap when you’re ready.

Get up slowly and walk comfortably instead. This is an upright alternative, not an equivalent core exercise.

1. Stand tall and begin with an easy, natural stride.
2. Let your arms swing and settle into a pace you can maintain.
3. Reduce the pace toward the end before stopping.

Then rest for about 20 seconds. Take longer if you need.

Move in your own time. Tap when you’re ready.

Return to an easy walk and gradually slow down. Take longer if you need until your breathing feels settled.

1. Stand tall and begin with an easy, natural stride.
2. Let your arms swing and settle into a pace you can maintain.
3. Reduce the pace toward the end before stopping.

Move in your own time. Tap when you’re ready.

Keep the walk gentle from the start. The time is flexible; take longer to settle if you need.

1. Stand tall and begin with an easy, natural stride.
2. Let your arms swing and settle into a pace you can maintain.
3. Reduce the pace toward the end before stopping.

Move in your own time. Tap when you’re ready.