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Everyday moves

Everyday function · Just my body · 20–30 min

Training that looks like life: standing up, stepping up, getting off the floor. Practise these with a little intent and daily life gets easier everywhere.

How to do it

2 rounds of everything (3 on the Ideal plan), 8–12 controlled reps — but stand up and step up briskly. A bit of speed is exactly what daily life needs.

The exercises

1

Sit-to-stands

2–3 × 8–12

Up briskly, down in control — no hands if you can.

2

Step-ups

2–3 × 8 per leg

The stairs are your gym; hold the rail if needed.

3

Counter push-ups

2–3 × 10–12

Wall or kitchen counter — the lower the surface, the harder.

4

Floor get-ups

2–3 × 3 per side

Down to the floor and up again — the ultimate life skill.

5

Calf raises

2–3 × 12–15

Fingertips on the counter for balance.

6

One-leg stand

2–3 × 20–30 sec per leg

A free balance bonus while the kettle boils.

Good to know

Keep a counter or sturdy chair within reach for the balance-y bits. Steady beats strenuous, and a little most days beats a lot once.