The movement library · no sets, no pressure

Move at home

Pick anything that feels safe and achievable. There are no prescribed sets, reps, calories or performance targets. Even two minutes counts. Stop if you feel faint, have chest pain or unusual breathlessness.

Low-Energy Option

Sit upright, roll shoulders, stretch arms, and stand once if safe. One minute counts. A bad day is not a fitness test.

Movement That Feels Less Like Exercise

Dance to one song; clean a room; stretch while the kettle boils; play with a pet; garden; carry groceries; walk indoors during a phone call.

Take your time

Optional timer:

Before You Begin

Start at a comfortable level. If you have chest pain, fainting, severe breathlessness, or recent stimulant use with concerning symptoms, stop and seek medical care. Ask a clinician about exercise if you have significant health concerns.

All 30 daily movement breaks

Day 1 · 5 minutes: Walk around your room, march gently on the spot, or sit and move your arms and legs.
Day 2 · 5-8 minutes: Walk outside or indoors. If walking is difficult, do seated marching and shoulder rolls.
Day 3 · 8-10 minutes: Try chair sit-to-stands, wall push-ups and relaxed walking, switching whenever you like.
Day 4 · 5-10 minutes: Take an easy walk after a meal, or do gentle seated movements.
Day 5 · 10 minutes: Walk with someone, or take a solo walk and send a check-in afterwards.
Day 6 · 10-15 minutes: Choose walking, dancing to music, chair exercises or light stretching.
Day 7 · 10 minutes: Repeat any movement that felt manageable earlier this week.
Day 8 · 5 minutes: Walk around your room, march gently on the spot, or sit and move your arms and legs.
Day 9 · 5-8 minutes: Walk outside or indoors. If walking is difficult, do seated marching and shoulder rolls.
Day 10 · 8-10 minutes: Try chair sit-to-stands, wall push-ups and relaxed walking, switching whenever you like.
Day 11 · 5-10 minutes: Take an easy walk after a meal, or do gentle seated movements.
Day 12 · 10 minutes: Walk with someone, or take a solo walk and send a check-in afterwards.
Day 13 · 10-15 minutes: Choose walking, dancing to music, chair exercises or light stretching.
Day 14 · 10 minutes: Repeat any movement that felt manageable earlier this week.
Day 15 · 5 minutes: Walk around your room, march gently on the spot, or sit and move your arms and legs.
Day 16 · 5-8 minutes: Walk outside or indoors. If walking is difficult, do seated marching and shoulder rolls.
Day 17 · 8-10 minutes: Try chair sit-to-stands, wall push-ups and relaxed walking, switching whenever you like.
Day 18 · 5-10 minutes: Take an easy walk after a meal, or do gentle seated movements.
Day 19 · 10 minutes: Walk with someone, or take a solo walk and send a check-in afterwards.
Day 20 · 10-15 minutes: Choose walking, dancing to music, chair exercises or light stretching.
Day 21 · 10 minutes: Repeat any movement that felt manageable earlier this week.
Day 22 · 5 minutes: Walk around your room, march gently on the spot, or sit and move your arms and legs.
Day 23 · 5-8 minutes: Walk outside or indoors. If walking is difficult, do seated marching and shoulder rolls.
Day 24 · 8-10 minutes: Try chair sit-to-stands, wall push-ups and relaxed walking, switching whenever you like.
Day 25 · 5-10 minutes: Take an easy walk after a meal, or do gentle seated movements.
Day 26 · 10 minutes: Walk with someone, or take a solo walk and send a check-in afterwards.
Day 27 · 10-15 minutes: Choose walking, dancing to music, chair exercises or light stretching.
Day 28 · 10 minutes: Repeat any movement that felt manageable earlier this week.
Day 29 · 5 minutes: Walk around your room, march gently on the spot, or sit and move your arms and legs.
Day 30 · 5-8 minutes: Walk outside or indoors. If walking is difficult, do seated marching and shoulder rolls.