S0110 MIN
10-minute chair & wall strength + supported balance
Chair sit-to-stand · Wall press-up · Supported sideways steps
THE EXERCISE SHEET LIBRARY
Small steps.
Ready to follow.
49 prepared session variations for strength, walking and mobility. Open a sheet, print it or download its PDF. Your weekly planner chooses the exact match for your answers.
Educational examples for adults, not a diagnosis or medical clearance. Stop for chest pain, dizziness, faintness, unusual breathlessness or pain. Severe or persistent symptoms need urgent medical help. Breathe normally; do not strain or hold your breath.
49 session sheets
S0210 MIN
10-minute chair & wall strength + supported balance
Chair sit-to-stand · Wall press-up · Supported sideways steps
S0310 MIN
10-minute chair & wall strength
Chair sit-to-stand · Wall press-up · Supported calf raise
S0410 MIN
10-minute chair & wall strength
Chair sit-to-stand · Wall press-up · Supported calf raise
S0515 MIN
15-minute chair & wall strength + supported balance
Chair sit-to-stand · Wall press-up · Supported sideways steps
S0615 MIN
15-minute chair & wall strength
Chair sit-to-stand · Wall press-up · Supported calf raise
S0715 MIN
15-minute chair & wall strength + supported balance
Chair sit-to-stand · Wall press-up · Supported sideways steps
S0815 MIN
15-minute chair & wall strength
Chair sit-to-stand · Wall press-up · Supported calf raise
S0920 MIN
20-minute chair & wall strength
Chair sit-to-stand · Wall press-up · Supported calf raise · Seated alternating march
S1020 MIN
20-minute chair & wall strength + supported balance
Chair sit-to-stand · Wall press-up · Supported calf raise · Supported sideways steps
S1130 MIN
30-minute chair & wall strength
Chair sit-to-stand · Wall press-up · Supported calf raise · Seated alternating march · Seated ankle movement
S1230 MIN
30-minute chair & wall strength + supported balance
Chair sit-to-stand · Wall press-up · Supported calf raise · Seated alternating march · Supported sideways steps
S1310 MIN
10-minute gentle mobility
Seated alternating march · Seated ankle movement · Gentle seated chest opening
S1410 MIN
10-minute gentle mobility
Seated alternating march · Seated ankle movement · Gentle seated chest opening
S1510 MIN
10-minute gentle mobility + supported balance
Seated alternating march · Seated ankle movement · Supported sideways steps
S1610 MIN
10-minute gentle mobility + supported balance
Seated alternating march · Seated ankle movement · Supported sideways steps
S1715 MIN
15-minute gentle mobility + supported balance
Seated alternating march · Seated ankle movement · Supported sideways steps
S1815 MIN
15-minute gentle mobility + supported balance
Seated alternating march · Seated ankle movement · Supported sideways steps
S1915 MIN
15-minute gentle mobility
Seated alternating march · Seated ankle movement · Gentle seated chest opening
S2015 MIN
15-minute gentle mobility
Seated alternating march · Seated ankle movement · Gentle seated chest opening
S2120 MIN
20-minute gentle mobility
Seated alternating march · Seated ankle movement · Gentle seated chest opening · Gentle seated neck turn
S2220 MIN
20-minute gentle mobility + supported balance
Seated alternating march · Seated ankle movement · Gentle seated chest opening · Supported sideways steps
S2330 MIN
30-minute gentle mobility + supported balance
Seated alternating march · Seated ankle movement · Gentle seated chest opening · Gentle seated neck turn · Supported sideways steps
S2430 MIN
30-minute gentle mobility
Seated alternating march · Seated ankle movement · Gentle seated chest opening · Gentle seated neck turn · Seated alternating march
S2510 MIN
10-minute light-weight strength
Chair sit-to-stand · Wall press-up · Light seated biceps curl
S2610 MIN
10-minute light-weight strength
Chair sit-to-stand · Wall press-up · Light seated biceps curl
S2715 MIN
15-minute light-weight strength
Chair sit-to-stand · Wall press-up · Light seated biceps curl
S2815 MIN
15-minute light-weight strength
Chair sit-to-stand · Wall press-up · Light seated biceps curl
S2920 MIN
20-minute light-weight strength
Chair sit-to-stand · Wall press-up · Light seated biceps curl · Seated alternating march
S3030 MIN
30-minute light-weight strength
Chair sit-to-stand · Wall press-up · Supported calf raise · Seated alternating march · Light seated biceps curl
S3130 MIN
30-minute light-weight strength
Chair sit-to-stand · Wall press-up · Light seated biceps curl · Seated alternating march · Seated ankle movement
S3210 MIN
10-minute seated mobility
Seated alternating march · Seated ankle movement · Gentle seated chest opening
S3310 MIN
10-minute seated mobility
Seated alternating march · Seated ankle movement · Gentle seated chest opening
S3415 MIN
15-minute seated mobility
Seated alternating march · Seated ankle movement · Gentle seated chest opening
S3515 MIN
15-minute seated mobility
Seated alternating march · Seated ankle movement · Gentle seated chest opening
S3620 MIN
20-minute seated mobility
Seated alternating march · Seated ankle movement · Gentle seated chest opening · Gentle seated neck turn
S3730 MIN
30-minute seated mobility
Seated alternating march · Seated ankle movement · Gentle seated chest opening · Gentle seated neck turn · Seated alternating march
S3810 MIN
10-minute steady walking + supported balance
Supported sideways steps
S3910 MIN
10-minute steady walking
Level walking with preparation and an easy finish
S4015 MIN
15-minute steady walking
Level walking with preparation and an easy finish
S4115 MIN
15-minute steady walking + supported balance
Supported sideways steps
S4220 MIN
20-minute steady walking + supported balance
Supported sideways steps
S4320 MIN
20-minute steady walking
Level walking with preparation and an easy finish
S4430 MIN
30-minute steady walking
Level walking with preparation and an easy finish
S4530 MIN
30-minute steady walking + supported balance
Supported sideways steps
S4610 MIN
10-minute walk & recover
Level walking with preparation and an easy finish
S4710 MIN
10-minute walk & recover + supported balance
Supported sideways steps
S4815 MIN
15-minute walk & recover
Level walking with preparation and an easy finish
S4915 MIN
15-minute walk & recover + supported balance
Supported sideways steps
No sheet matches those filters.
Reset a filter or use the planner. Do not choose a harder session just to get a result.
Keep the whole collection.
The collection contains session variations, not 49 different exercises. Use only the sheets in your matched weekly plan.
Download all 49 sheets (PDF) ↓