Light Cardio and Mobility

14 July 2025 (updated 17 July) ·

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.

Light Cardio and Mobility

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Light Cardio and Mobility

Gentle ways to increase movement and support joint flexibility

Warm-up:

Main session: