Five minutes, three movements, space to recover

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.

Use a solid, clear wall, not a glass door or movable partition. Try your position before starting. If wall push-ups do not suit you, choose the standing-only two-minute break rather than improvise a support.

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 marching; settle into a comfortable pace. (60 seconds)
2. 1:00–1:15Pause and move to the wall. Set your hands and feet. (15 seconds)
3. 1:15–1:45Wall push-ups, controlled repetitions rather than a target count. (30 seconds)
4. 1:45–2:00Pause and step away from the wall carefully. (15 seconds)
5. 2:00–2:30Side steps in the clear space. (30 seconds)
6. 2:30–2:45Pause and return to the marching position. (15 seconds)
7. 2:45–3:15March at your chosen pace. (30 seconds)
8. 3:15–3:30Pause and reset at the wall. (15 seconds)
9. 3:30–4:00Wall push-ups; stop the set earlier if control is lost. (30 seconds)
10. 4:00–4:15Pause and step back into the clear space. (15 seconds)
11. 4:15–4:45Side steps. (30 seconds)
12. 4:45–5:00Slow the movement down, then stop comfortably. (15 seconds)

225 seconds moving and 75 seconds paused. 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.

Place your hands on a solid wall and step back into a comfortable position. Bend your elbows to bring your chest towards the wall, then press away without rushing. Keep your body in a straight line. Stop the set if you lose control or the movement is uncomfortable.

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.