Before any exercise, we get the basics right: a safe space, the right pace, and a few simple checks. These ten minutes make everything after this easier and safer.
Please note: this course is general fitness information, not medical advice. If you are unsure whether exercise is right for you, have a health condition, are recovering from an injury, or take medication that affects your balance or heart, check with your doctor first. Stop if anything hurts, you feel dizzy, or you feel unwell.
Why strength and balance matter
From our thirties onwards, muscles slowly shrink unless we use them. The good news: they respond to gentle exercise at any age. Stronger legs make stairs and getting up from a chair easier. Better balance helps you feel steadier on uneven ground. You do not need a gym, heavy weights or fancy clothes.
Set up your space
- Clear a patch about two arm-lengths wide, free from rugs that slip and trailing wires.
- Pick a sturdy chair without wheels, ideally with a firm seat and no arms. Put it against a wall so it cannot slide.
- Wear flat, comfortable shoes or non-slip socks. Avoid bare feet on smooth floors if you feel unsteady.
- Keep water nearby and have a clock or phone in view.
- Have a support within reach: a kitchen counter or the back of a heavy chair is ideal for balance moves.
How hard should it feel?
Use the "talk test". While you move, you should be able to say a full sentence without gasping. If you cannot, slow down. If you can sing, you can do a little more.
You can also use a scale from 1 to 10, where 1 is sitting on the sofa and 10 is the hardest effort you could imagine. For this course, aim for a 4 or 5: slightly warm, breathing a bit faster, still comfortable.
Good tired, bad pain
- Normal: muscles feel warm or a little tired, mild stiffness the next day.
- Stop and rest: sharp or sudden pain, pain in a joint, pressure in the chest, feeling faint, or unusual shortness of breath.
- Get medical help: chest pain, severe breathlessness, fainting, or pain that does not settle. In an emergency, call your local emergency number.
Every move has an easier and harder version
In each lesson you will see three levels. Start with the easiest. There is no prize for going harder, and no shame in staying where you are. Consistency beats effort: ten gentle minutes three times a week does more than one heroic hour you never repeat.
A simple weekly rhythm
Aim for three short sessions a week, with a rest day in between. Pick days you can keep. Tuesday, Thursday and Saturday mornings work well for many people. Put it in your calendar like any other appointment.
Try it now: the chair-stand test
This tells you where you are starting from. It is not a pass or fail, just a number to beat gently in a month.
- Place a sturdy chair against a wall. Sit near the front edge, feet flat, shoulder-width apart.
- Cross your arms over your chest, or rest your hands on your thighs if you need to.
- Stand up fully, then sit down slowly. That is one.
- Repeat for 30 seconds, counting each full stand. Go at a comfortable pace.
- Write the number down. If you needed to use your hands, write that too.
If you cannot do this safely, check with your doctor or a physiotherapist before starting, or do the version using your hands on your thighs.
What to remember
- Set up a clear, safe space and keep a support within reach.
- Work at a "talk test" pace. Sharp pain means stop.
- Start with the easy version and build slowly.
Next time we begin with a gentle warm-up you can use before any activity.