A ten-minute session with recovery built in

Read the movements first and clear your space. Start gently, keep breathing, and take extra rest whenever needed. Stop for pain, dizziness, chest discomfort or unusual breathlessness.

These general routines are not rehabilitation or personalised advice. If you have a condition, injury or are unsure whether a movement suits you, ask an appropriately qualified professional.

Clear loose rugs, cables and objects from your path. Check the floor is dry and you can move your arms and step sideways without hitting furniture. A kitchen-themed movement does not require you to stand near a kettle or hot hob.

Preparation and reading happen before the clock starts. The pauses below count towards the session; extend them whenever needed instead of rushing a transition.

1. 0:00–1:00Easy march, starting gently. (60 seconds)
2. 1:00–1:40March at a comfortable, controlled pace. (40 seconds)
3. 1:40–2:00Pause; prepare for side steps. (20 seconds)
4. 2:00–2:40Side steps, without hopping. (40 seconds)
5. 2:40–3:00Pause; return to the starting position. (20 seconds)
6. 3:00–3:40March. (40 seconds)
7. 3:40–4:00Pause. (20 seconds)
8. 4:00–4:40Side steps. (40 seconds)
9. 4:40–5:00Pause. (20 seconds)
10. 5:00–5:40March. (40 seconds)
11. 5:40–6:00Pause. (20 seconds)
12. 6:00–6:40Side steps. (40 seconds)
13. 6:40–7:00Pause. (20 seconds)
14. 7:00–7:40March. (40 seconds)
15. 7:40–8:00Pause. (20 seconds)
16. 8:00–8:40Side steps. (40 seconds)
17. 8:40–9:00Pause. (20 seconds)
18. 9:00–10:00Gentle movement at a slower pace, then stop comfortably. (60 seconds)

440 seconds moving and 160 seconds paused: four repeated two-minute blocks, with a gentle minute at either end. Extra rest may make the elapsed session longer. Finishing at the printed time is optional.

Stand tall and alternate lifting and replacing each foot without hopping. Choose a comfortable knee height; you do not need to copy the highest position in the illustration. Start slowly and keep enough room for your arms.

Step out to one side and bring the other foot towards it, then reverse direction. Use a small, comfortable step without hopping. Stay within the clear space and pause if you need to reset your position.

Take extra recovery, use a smaller comfortable movement or stop early. A seated march is another option if that position suits you, but it is not an identical exercise. It requires a stable, non-rolling chair.

This session is a short selection of movements, not a balanced full-body programme. The duration label does not mean repeating a difficult movement continuously or pushing through discomfort.