KNOWLEDGEEXERCISE SHEET / S37
Regular-activity practice. Seated throughout.
For adults who can move independently and have no unresolved exercise concerns. Recent falls, pain, illness, surgery, pregnancy, symptoms, medication concerns or an exercise restriction need an individual starting plan. Complete the readiness check before using a sheet; it is not medical clearance.
Build my matched weekly plan →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.
0–5 MIN · 5-MINUTE SLOT
Sit in a stable, non-wheeled chair with feet supported. Alternate small foot lifts and relaxed shoulder movements, with pauses. Keep it very easy.
5–9 MIN · 4-MINUTE SLOT
2 sets of 8 repetitions per side
Sit tall, holding the chair sides. Lift one bent knee slightly, lower it, then change legs.
Rest: Rest 45–60 seconds after each set. Use unused slot time for rest or setup. Never rush to finish; take longer rest if needed.
Easier option: Lift the foot only a little.
Avoid: Do not lean back or force the lift.
Illustrated source / effort guidance ↗9–13 MIN · 4-MINUTE SLOT
2 sets of 8 repetitions per side
Support yourself on the chair. Extend one leg comfortably and slowly point then draw back the toes. Change sides.
Rest: Rest 45–60 seconds after each set. Use unused slot time for rest or setup. Never rush to finish; take longer rest if needed.
Easier option: Keep the heel lightly supported.
Avoid: Do not force your ankle range.
Illustrated source / effort guidance ↗13–17 MIN · 4-MINUTE SLOT
3 gentle holds of 5 seconds; relax between holds
Sit tall. Gently move shoulders back and open your arms low at your sides. Relax after each hold.
Rest: Rest 45–60 seconds after each set. Use unused slot time for rest or setup. Never rush to finish; take longer rest if needed.
Easier option: Keep your arms closer to your body.
Avoid: Do not arch your lower back or push into pain.
Illustrated source / effort guidance ↗17–21 MIN · 4-MINUTE SLOT
3 gentle turns per side; pause up to 5 seconds within comfort
Look ahead, then turn slowly to one side within comfort. Return to centre and change sides.
Rest: Rest 45–60 seconds after each set. Use unused slot time for rest or setup. Never rush to finish; take longer rest if needed.
Easier option: Make a smaller turn.
Avoid: Do not circle your head or continue if dizzy.
Illustrated source / effort guidance ↗21–25 MIN · 4-MINUTE SLOT
2 sets of 8 repetitions per side
Sit tall, holding the chair sides. Lift one bent knee slightly, lower it, then change legs.
Rest: Rest 45–60 seconds after each set. Use unused slot time for rest or setup. Never rush to finish; take longer rest if needed.
Easier option: Lift the foot only a little.
Avoid: Do not lean back or force the lift.
Illustrated source / effort guidance ↗25–30 MIN · 5-MINUTE SLOT
Stay seated and let your breathing settle. Use small comfortable ankle movements, then relax.
How did it feel? Easy / manageable / too much. Note any symptoms or next-day difficulty. Repeat a comfortable dose before changing one thing. Stop and seek advice for pain or unusual symptoms.
My note: __________________________________________________
Checkmarks stay on this page only and reset when you reload. Your weekly plan controls the number of sessions and recovery days.
Prepared by the Knowledge Your Health editorial desk with Jimmy. AI-assisted; not independently clinically reviewed. The session is drawn from the same rules as the weekly planner. Source-linked movement cues do not mean the NHS or CDC approved this combination. This starter does not cover all muscle groups or necessarily meet weekly activity recommendations. Sources checked 31 October 2026.
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