Standing Low-Impact
Supported Sit-to-Stand Strength
Fifteen minutes of progressive chair rises to build serious leg strength.
15 minStandingA good challenge
Standing Low-ImpactStanding, low impact5 minutes
Standing March Tall
A five-minute upright march that warms you up for anything the day holds.
Building upLast reviewed 24 September 2026
Start guided session
5 steps · about 5 minutes. You can pause at any time, and every step shows a gentler alternative.
Step instructions shown as you goThree paces to choose from
- Length
- 5 minutes
- Effort
- Moderate
- Position
- Standing
- Steps
- 5
Legs & hipsA counter or chair back within reach
Why this routine helps
Three reasons this session is worth your ten minutes, and what you should notice changing over the first few weeks.
- Warms the hips and knees for walking or gardening
- Raises your heart rate gently with zero joint impact
- Practises standing balance while your feet keep moving
Safety cues for this routine
Read our full safety guidelines if this is your first week of exercise, or if anything here feels unclear.
Step by step
All 5 steps, with a gentler version of each
Open any step to read the full instruction and how to make it easier. The timing is a guide — going slower is always allowed.
Set your stanceAbout 45 seconds
Stand with feet hip-width apart, one hand resting lightly on the counter. Lengthen through the spine.
Modify this move
Do the whole routine seated if standing balance is not ready.
March slowlyAbout 60 seconds
Lift each knee to about hip height in a slow, controlled march. Feel your standing foot press down.
Modify this move
Lift only to mid-calf and keep the toes of the lifting foot down.
Add arm swingsAbout 60 seconds
Swing the opposite arm forward with each knee lift. Keep your shoulders relaxed and your ribs stacked.
Modify this move
Hold the counter with both hands and march your legs only.
Pick up the paceAbout 60 seconds
March briskly for one minute. You should still be able to say a short sentence.
Modify this move
Stay at your slower pace or pause halfway.
Slow finishAbout 60 seconds
Reduce the pace gradually, then stop with feet planted. Take five slow breaths standing still.
Modify this move
Sit down to recover if you feel warm or light-headed.
Keep going
Three routines that work well with this one
- Open routine
- Open routine
Standing Low-Impact
Standing Step-Touch Flow
Fifteen minutes of continuous, low-impact standing movement with no jumping at all.
15 minStandingBuilding up - Open routine
Standing Low-Impact
Standing Wall Push and Reach
Twenty minutes of upper-body and leg strength using nothing but a wall.
20 minStandingA good challenge
Reviewed by Dana Whitfield, PT, DPT — licensed physical therapist specialising in older-adult rehabilitation.