What is it?
cardiovascular movement; and
six movements connected with everyday life.
Why are we doing it?
The aim is not simply to become better at exercises.
We are using exercise to build the capacity to manage everyday activities—walking, using stairs, getting out of a chair, reaching, pulling and picking things up.
How does it work?
In class, begin at any station and complete one full circuit.
At home, alternate one cardiovascular interval with one everyday movement.
Aim for approximately 30–60 seconds of movement, followed by enough time to rest or prepare for the next exercise.
Choose your support first:
seated;
standing with stable support; or
standing without support.
Then use PACE to make further adjustments.
Cardio Options
What are we practising?
Continuous, rhythmic movement using the arms, legs or whole body.
Why does it matter?
Everyday activities such as walking, shopping, housework and using stairs require you to keep moving for a period of time.
How can you do it?
Whole Body
Try:
marching with an arm swing;
marching and punching;
step jacks with the arms; or
side steps with a comfortable reach.
Upper Body Only
Keep your feet still and try:
forward punches;
diagonal punches; or
alternating forward reaches.
Lower Body Only
Keep your arms relaxed and try:
marching;
side steps;
heel taps; or
step jacks.
Hold a stable support if needed. If standing itself is not manageable, use a chair or take a rest.
1. Step Up
What are we practising?
Stepping onto and down from a raised surface.
Why does it matter?
This movement can help you practise actions such as:
walking up and down stairs;
stepping onto a kerb; and
using a step at an entrance.
How can you do it?
Choose:
tap one foot onto the step while holding support;
step fully onto the step while holding support; or
step up and add a knee raise if that feels steady.
Alternate the leading leg.
2. Step Sideways
What are we practising?
Stepping sideways and clearing a small obstacle.
Why does it matter?
You may use this movement when:
moving around furniture;
stepping around something on the floor;
moving through a narrow space; or
changing direction while walking.
How can you do it?
Choose:
step sideways over a floor line while holding support;
step sideways over a low obstacle while holding support; or
step sideways over a low obstacle without holding support.
Keep a stable support within reach.
3. Pull Something Towards You
What are we practising?
Pulling the arms towards the body.
Why does it matter?
You use pulling movements when:
opening a drawer;
pulling open a door;
bringing an object towards you; or
pulling something across a table or worktop.
How can you do it?
Choose:
practise the seated rowing movement without resistance;
perform a seated row using a resistance band; or
adjust your position or grip to change the band tension.
Only use a resistance band with a secure anchor.
4. Reach Above You
What are we practising?
Reaching or pressing upwards.
Why does it matter?
You may use this movement when:
placing something onto a shelf;
reaching into a cupboard;
putting away shopping; or
reaching for something above you.
How can you do it?
Choose:
reach without weights;
press one arm at a time; or
press both arms together using manageable weights.
You do not have to reach fully overhead.
5. Sit Down and Stand Up
What are we practising?
Moving between sitting and standing.
Why does it matter?
You use this movement when getting:
out of a chair;
off the sofa;
up from the toilet; or
in and out of a seated position during the day.
How can you do it?
Choose:
remain seated and straighten one leg at a time;
use the armrests or push through your hands placed on your thighs; or
stand without using your hands.
Additional weight is optional.
6. Pick Something Up
What are we practising?
Reaching down and returning to an upright position.
Why does it matter?
You may use this movement when:
picking up something from the floor;
lifting a shopping bag;
moving a household object; or
lifting something from a low shelf.
How can you do it?
Choose:
reach forwards while seated;
stand with support and reach down as far as feels manageable; or
stand without support and reach down as far as feels manageable.
These options practise the movement without requiring an object.
Remember PACE
After choosing your starting option:
P — Pick your pace
A — Adjust the load
C — Change the range
E — Ease the effort
You do not need to use every adjustment.
You can change your option during the circuit. What worked last time may not be the best option today.
Exercising at home
Before beginning:
clear enough space to move;
use a stable chair that will not slide;
use the bottom stair only when a secure handrail is available;
attach resistance bands only to a secure anchor; and
do not pull against movable furniture.
If you cannot create a suitable setup, choose another version of the movement.
This is not a test. Choose what helps you move in a manageable way today.
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