Movement is one of the simplest ways to support both body and mind. Regular, manageable sessions help build strength, ease stiffness, boost circulation, and settle the nervous system. These plans are intentionally short and flexible — perfect between gardening tasks, in the kitchen, or in the living room.

If you’re brand new to exercise, start with the warm-up or one bodyweight round, and build gradually. If you’re further along, you can add intensity by increasing reps, adding light weights, or combining sessions. Always move at your own pace and respect how your body feels on the day.

5-Minute Warm-up

Repeat once or twice to ease into movement.

  1. Neck rolls × 3 each way
  2. Shoulder circles × 10
  3. Hip hinges × 10
  4. Air squats × 10
  5. Calf raises × 12

Bodyweight Basics

2–3 rounds · rest 45–60 s between moves.

  • Squat × 12
  • Incline press-up × 10
  • Split squat × 10 each side
  • Dead bug or plank × 20–30 s

Dumbbell Pair

A light pair is plenty. 2–3 rounds with steady breathing.

  • Goblet squat × 12
  • Floor press × 10
  • Bent row × 10
  • Seated curl × 10

Flexibility Flow

Gentle mobility & stretches · 5–8 minutes.

  • Cat–Cow stretch × 5
  • Standing side reach × 8
  • Seated twist × 5 each side
  • Forward fold hold × 20 s
  • Ankle rolls × 10

Breathing Reset

2–5 minutes · Anytime, anywhere.

  • Find a comfortable seated or standing position.
  • Inhale through your nose for 4 seconds.
  • Hold for 4 seconds.
  • Exhale slowly through your mouth for 6 seconds.
  • Repeat for 5 rounds or longer if desired.

A quick way to calm your system and reduce tension.

Meditation Moments

5–10 minutes · Focused or guided stillness.

  • Find a quiet space — indoors or in the garden.
  • Close your eyes and focus on your breathing.
  • Let thoughts pass without judgement.
  • Return gently to your breath when the mind wanders.
  • Optional: use a short audio guide or timer.

A daily reset to ground yourself before or after activity.

Cool Down (2–3 mins)

  • Gentle standing hamstring stretch
  • Quad stretch with support
  • Seated or standing calf stretch
  • Shoulder and chest opening

Progression

  • +1 rep per week
  • One extra round
  • Heavier dumbbells when ready
  • Longer plank or slower tempo

Mindful Movement

Movement can be a reset. Some days you’ll have energy, some days you won’t — that’s okay. Even 3 minutes of light stretching, a slow walk, or deep breathing still counts.