Moving toward independence.
Safe exercises you can start today, organized by what you are able to do right now. Every movement counts.
19 guided moves with sound. Pick your level below.
Move a little, most days.
Pick a ready-made routine, or build your own from the moves below. We will keep them in a safe order and play them one after another.
Gentle wake-up
For a slow, safe start you can do in bed or a chair.
6 moves · about 8 min
- 1Deep breathing
- 2Ankle pumps
- 3Seated leg lifts
- and 3 more
Steady strength
For building the strength you need day to day.
8 moves · about 13 min
- 1Heel digs
- 2Knee raises
- 3Sit to stand
- and 5 more
Evening wind-down
For an easy, calming set before bed.
5 moves · about 9 min
- 1Ankle pumps
- 2Shoulder rolls
- 3Hallway walks
- and 2 more
Choose your level.
Pick the level that matches what you can do today.
Ankle pumps
10 reps per foot- 1Lie in bed with your legs relaxed
- 2Point your toes up toward the ceiling
- 3Point them down, away from you
- 4Repeat 10 times on each foot
Why it helps: Keeps blood moving and helps prevent clots after bed rest.
Seated leg lifts
10 reps per leg- 1Sit with your feet flat on the floor
- 2Straighten one knee and hold your leg out
- 3Hold for 5 seconds
- 4Lower slowly, then switch legs
Why it helps: Rebuilds the thigh muscles you need to stand up safely.
Shoulder rolls
10 each direction- 1Sit tall with your feet flat and hands on your thighs
- 2Roll both shoulders up toward your ears
- 3Carry them back and down in a slow circle
- 4Do a few each way, breathing easy
Why it helps: Loosens a stiff upper body and makes reaching easier.
Shoulder lifts
10 reps- 1Sit tall with your hands relaxed on your thighs
- 2Lift both shoulders up toward your ears
- 3Hold for a moment as you breathe in
- 4Let them drop as you breathe out
Why it helps: Eases neck and shoulder tension after time in bed.
Deep breathing
5 breaths- 1Breathe in through your nose for 4 counts
- 2Fill your belly first, then your chest
- 3Breathe out through your mouth for 6 counts
- 4Repeat 5 times
Why it helps: Helps prevent pneumonia after surgery or a long illness.
Always check with your doctor or physical therapist before starting a new exercise program.
Balance and fall-prevention at home.
Most falls happen at home. Check each item as you complete it.
Hallways and stairs
Bathroom
Bedroom
Kitchen
Track your minutes.
Aim for 30 minutes of movement a day, and 150 minutes across the week, building toward 210. Tap "Did it" on any exercise above and it counts here. Start wherever you are.
This week's minutes
150 minutes to go this week. Most days count.
Log your first session to see progress here
Progress is saved on this device
Trusted resources.
Evidence-based exercise and safety guidance from public health institutions.
Your next step
Pair this with your guide
These moves help most next to the guide for what you are recovering from.