Light Cardio and Mobility

Light Cardio and Mobility

Gentle ways to increase movement and support joint flexibility

This session blends light cardio with easy mobility exercises. It's designed to get you moving without pushing your limits. You can do the entire routine from home, with most exercises offering seated or supported standing options.

Warm-up:

Marching in a Chair

• Sit upright, away from the back of the chair
• Gently march your legs and swing your arms
  30 to 60 seconds

Ankle Rotations

• Lift one foot slightly
• Slowly circle the ankle without moving your knee
  Repeat on both sides, 30 to 60 seconds each

Neck Side Bends

• Sit or stand with good posture
• Tilt your left ear toward your shoulder
• Return to centre and repeat on the right
  30 to 60 seconds

Shoulder Circles

• Shrug and roll your shoulders forward and down
• Then reverse the movement
  30 to 60 seconds

Main session:

Side Step Tap with Arm Curls

• Stand near a chair
• Step to the side while curling your arms upward
• Return to the middle, then repeat on the other side
  1 to 2 sets of 30 seconds, rest for 30 seconds

Arm Swings

• Stand with elbows bent
• Swing your arms forward and back in a relaxed rhythm
  1 to 2 sets of 30 seconds

Seated Hamstring Stretch

• Sit near the edge of the chair
• Extend one leg straight and lean forward slightly
• Feel a stretch in the back of your thigh
  Hold for 10 to 30 seconds each leg

Lateral Raise (Seated)

• Sit tall
• Raise arms out to the sides, then lower slowly
  1 to 2 sets of 30 seconds

Side Bends (Standing)

• Stand tall with arms relaxed
• Slide one hand down your leg
• Return to upright and repeat on the other side
  1 to 2 sets of 30 seconds

This session is ideal for mid-week movement or any time you want to feel a little more mobile and refreshed.