Standing Low-ImpactStanding, low impact15 minutes

Standing Step-Touch Flow

Fifteen minutes of continuous, low-impact standing movement with no jumping at all.

Building upLast reviewed 24 September 2026

Start guided session

7 steps · about 15 minutes. You can pause at any time, and every step shows a gentler alternative.

Step instructions shown as you goThree paces to choose from

Full bodyA counter or wall within reach, water nearby

Why this routine helps

Three reasons this session is worth your ten minutes, and what you should notice changing over the first few weeks.

Read our full safety guidelines if this is your first week of exercise, or if anything here feels unclear.

Step by step

Open any step to read the full instruction and how to make it easier. The timing is a guide — going slower is always allowed.

March to warm upAbout 120 seconds
March in place with fingertips near the counter for two minutes, gradually lifting the knees a little higher.
Modify this move
Hold the counter with one hand throughout.
Step touchesAbout 150 seconds
Step to the side with one foot, touch, and bring it back. Alternate sides with a light arm swing. Two minutes.
Modify this move
Reduce the size of the step.
Knee lifts and reachesAbout 150 seconds
Lift one knee while reaching both arms overhead, then swap sides. Two minutes.
Modify this move
Reach to shoulder height instead of overhead.
Front and back tapsAbout 150 seconds
Tap one foot forward, then the same foot back, then swap. Keep your weight centred over the standing leg. Two minutes.
Modify this move
Hold the counter and tap only a short distance.
Heel raisesAbout 120 seconds
Rise onto your toes and lower slowly, twenty times. Use the counter for balance. This works your calves and ankles.
Modify this move
Rise only halfway.
Freestyle flowAbout 180 seconds
Combine your favourite moves for three minutes, changing every thirty seconds or so. Keep moving steadily.
Modify this move
Repeat just the two moves you like most.
Slow down and cool offAbout 90 seconds
March slowly for one minute, then stand still and take ten slow breaths. Drink some water.
Modify this move
Sit and rest for as long as you like.

Keep going

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Standing Wall Push and Reach
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Reviewed by Dana Whitfield, PT, DPT — licensed physical therapist specialising in older-adult rehabilitation.