10-Minute “Move Anywhere” Workout

You don’t need a gym or special equipment to stay active. Just 10 minutes of movement can:

• Boost energy
• Improve balance
• Strengthen muscles
• Support heart health
• Reduce stiffness

Move at your own pace. Rest as needed. A sturdy chair or wall can help with balance.

Always consult with your healthcare provider first before starting any new exercises.

How This 10-Minute Routine Works

• Perform each movement for about 45–60 seconds
• Take 15–30 seconds to rest between exercises
• Move slowly and focus on good posture
• Breathe normally — do not hold your breath

---

1. Shoulder Rolls

Purpose: Loosens neck and upper back

• Sit or stand tall.
• Slowly roll shoulders forward 5 times.
• Then roll them backward 5 times.
• Keep movements smooth and relaxed.

---

2. Sit-to-Stand (Chair Squat)

Purpose: Strengthens legs and improves balance

• Sit in a sturdy chair.
• Place feet flat on the floor.
• Stand up slowly without using hands if possible.
• Sit back down with control.
• Repeat 8–12 times.

Modification: Use your hands for support if needed.

---

3. Calf Raises

Purpose: Strengthens lower legs and improves circulation

• Stand behind a chair and hold for support.
• Slowly rise onto your toes.
• Lower heels back down.
• Repeat 10–15 times.

---

4. Side Bends

Purpose: Improves flexibility in your sides and lower back

• Stand or sit upright.
• Place one hand on your hip.
• Slowly lean to the opposite side.
• Return to center.
• Repeat 8–10 times per side.

---

5. March in Place

Purpose: Gentle cardio and hip strength

• Stand tall and hold a chair if needed.
• Lift one knee, then the other.
• Swing arms gently.
• Continue for 1 minute.

Seated option: Sit tall and lift knees one at a time.

---

6. Wall Push-Ups

Purpose: Strengthens chest, shoulders, and arms

• Stand facing a wall.
• Place hands shoulder-width apart on the wall.
• Bend elbows and lean toward the wall.
• Push back to starting position.
• Repeat 8–12 times.

---

7. Neck Stretch

Purpose: Reduces neck stiffness

• Sit or stand tall.
• Gently tilt head toward one shoulder.
• Hold 10 seconds.
• Repeat on the other side.
• Then slowly look down and hold 10 seconds.

Avoid rolling your head in full circles.

---

8. Seated Leg Extensions

Purpose: Strengthens thighs

• Sit tall in a chair.
• Straighten one leg out in front.
• Hold for 3–5 seconds.
• Lower slowly.
• Alternate legs.
• Repeat 8–10 times per leg.

---

9. Glute Squeeze

Purpose: Supports hip and lower back strength

• Sit tall.
• Tighten your buttock muscles.
• Hold 5–10 seconds.
• Relax.
• Repeat 5–10 times.

---

10. Gentle Forward Fold

Purpose: Stretches back and hamstrings

• Sit tall with feet flat.
• Slowly bend forward at hips.
• Let arms hang toward floor.
• Take 3 slow breaths.
• Return to sitting.

---

Optional Add-On (If You Have Extra Energy)

• Walk around your home for 2–3 minutes.
• Climb stairs slowly (if safe).
• Do light arm circles or toe taps.

---

Weekly Tip

Aim for:

• 150 minutes of moderate activity per week, if approved by your healthcare provider
• Strength exercises 2–3 days per week
• Stretching most days

Ten minutes a day is a great place to start!

---

Safety Tips

• Wear supportive shoes.
• Keep water nearby.
• Stop if you feel dizzy, short of breath, chest pain, or joint pain that feels sharp or severe.
• Move near a wall or sturdy chair for balance.
• Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.  

---

Medical Disclaimer

This handout is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before beginning a new exercise program, especially if you have heart disease, lung disease, diabetes, balance concerns, joint problems, or other chronic medical conditions. Stop exercising and seek medical attention if you experience chest pain, severe shortness of breath, dizziness, or sudden pain. Call 911 if you are experiencing a medical emergency.

---

Sources:

• https://www.heart.org/-/media/healthy-living-files/fitness/10-minute-workout-infographic.pdf