Start here
One starting option is sit-to-stands, supported mini-squats or calf raises, and wall press-ups. Warm up first and build up gradually. The smaller set suggested below is an optional adaptation, not a complete exercise program or a fixed time challenge.
Sources: NHS Strength exercises · NHS: How to warm up before exercising
Equipment readiness and pacing guidance
Use a stable, armless chair without wheels on a nonslip surface and clear space at a wall. Stop immediately if you feel pain or become unwell. Ask a healthcare professional before starting if you are unsure, including if you have a health condition, injury or symptoms.
Sources: NHS Strength exercises · NHS: How to warm up before exercising
1. Preparing your body with a light warm up
Set aside time for the full NHS warm-up routine linked here, which takes at least six minutes and begins with marching on the spot. Follow its sequence before the strength movements; a few shoulder rolls alone are not that full warm-up.
2. Sit-to-stand chair exercise
Sit toward the front of the chair, feet hip-width apart. Lean slightly forward, stand slowly while looking ahead, then sit down with control. Aim for five repetitions, using your hands for assistance if needed.
Sources: NHS Strength exercises
3. Supported mini-squats or calf raises
Hold the chair back for support. For mini-squats, bend your knees only as far as comfortable with your back straight, then rise. Alternatively, raise and slowly lower your heels. Aim for five repetitions of your chosen movement.
Sources: NHS Strength exercises
4. Wall press-ups for upper body strength
Stand an arm’s length from the wall, palms at chest height and fingers up. Keep your back straight and elbows beside you as you bend toward the wall, then press back. Our reduced starting option is one set of three to five; see the NHS link for its fuller routine.
Sources: NHS Strength exercises
5. Resting between movements
Leave room in your schedule to rest between movements rather than racing a countdown. If you need a longer break, take it. Start gradually and stop if you feel pain or become unwell.
6. Managing busy days and weekly activity expectations
Keep the equipment ready and choose a realistic window that includes preparation. If you only have time for part of the session, do not skip the warm-up to fit in more repetitions. Plan your wider physical activity separately.
7. Organizing movement breaks with Unknot
Unknot focuses on stretching habits rather than providing a complete strength coaching program. For separate stretching breaks during your workday, it offers body-area selection, illustrated instructions, a timer, custom routines and an optional daily reminder. It is coming soon to iPhone and Android; join the launch email list for updates.
Building steady strength at your own speed
Keep the starting session manageable and build up gradually. Use the linked instructions to check your technique, with time for preparation and rest.
Questions before you start
Does a brief home workout replace my weekly exercise needs?
This selection is a starting option for a strength session, not a complete weekly activity plan. Your overall routine needs to account for your circumstances and other activity.
Can I use my wheeled office chair for sit-to-stand exercises?
No. Use a stable, armless chair without wheels on a nonslip surface, with feet flat and knees at right angles when seated.
Sources: NHS Strength exercises
A stretch break. Made for you.
Unknot is coming to iPhone and Android. Check the store links for availability.
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