The workday ends, and you realize you barely left your chair. A whole workout feels like a lot to ask of the evening.

Start with something you can picture doing today. The CDC recommends beginning slowly and gradually adding time or difficulty. You can build toward a bigger routine without making the first session big.

Here’s one possible starting session. Take breaks whenever you need them.

  • Walk for a few minutes. Choose a comfortable pace, indoors or outside. Turn around early enough that the return trip feels manageable.
  • Try up to five chair stands. Use a sturdy chair without wheels that cannot slide. With feet flat and hip-width apart, lean slightly forward, stand slowly, then lower yourself with control. Skip this movement if you cannot do it comfortably and steadily.
  • Try up to five supported heel raises. Hold the back of a stable chair. Slowly lift your heels as far as feels comfortable, then lower them.

The strength movements come from the NHS home exercise guide, which includes pictures. This short selection is a starting point, not a complete exercise program.

If that felt manageable, pick another day to repeat it. When it becomes easier, gradually add a little walking time or a few repetitions. There’s no deadline for making it harder.

Stop if you feel pain or become unwell. If a health condition, injury, or balance difficulty makes you unsure what’s suitable, get advice about adapting the movements.

Before you finish, choose where the next short session could fit: after lunch, before a shower, or when you close your laptop. Give it a small, specific place in your day.