01 · Move · 10 min
Gentle yoga by a window
Five slow shapes on the floor by the brightest window you have, in ten minutes, with nothing to prove.
LIVE ·vive.move
MoveTen minutes outside counts.
Yoga by a window, a walk to the end of the street, padel with friends, the bike on a Sunday.
- Yoga
- Walking
- Padel
- The bike
Start here
Three to begin with,pick the easiest.
02 · Body · 3 min
A walk
Twenty minutes outside, at your own pace, with no destination, is the most reliable reset most of us own.
03 · Move · 10 min
A ten-minute walk with one rule
Ten minutes out of the door and back, and the only rule is that you do not hurry.
A short film · 26 seconds
Stretch while the kettle boils,in under half a minute.
One practice, slowly, with the steps on screen. It has no sound, so it is fine on a bus or by a sleeping child. Start it when you like.
Read the practiceEvery practice in Move
29 practices,free to read.
Move
Short walks, stiff backs, ten minutes outside.
- Gentle yoga by a window
Five slow shapes on the floor by the brightest window you have, in ten minutes, with nothing to prove.
10 min
- A ten-minute walk with one rule
Ten minutes out of the door and back, and the only rule is that you do not hurry.
10 min
- Play a game with friends
Padel, table tennis, a kickabout in the park: an hour of play with people you like is movement, and it counts.
60 min
- Take the bike out on a Sunday
Twenty minutes on two wheels, on a quiet Sunday road or path, at the speed of looking around.
20 min
- Stretch while the kettle boils
The three minutes you wait for the kettle are enough for four slow stretches, standing at the counter.
3 min
- Twenty minutes somewhere green
Twenty minutes in a park, garden, wood or by water, a few times a week, at whatever pace suits you.
20 min
- Try one taster session
Swimming, bowls, tennis, tai chi or a beginners' run: one try, with no promise of more.
60 min
- A walk with something to find
A walk with a small mission: a view, a type of tree, a bench you have never sat on.
30 min
- Watching the game together
A match on television or at a local club, shared with someone, as a reason to be together.
90 min
- Ten sit-to-stands from a kitchen chair
Getting up from a chair is a strength exercise in disguise. Ten slow ones a day keep the legs ready for the stairs, the bath and the bus.
5 min
- A balance minute at the counter
One hand on the kitchen counter, one foot lifted, thirty seconds a side: balance is a skill, and it can be practised while the toast is in.
2 min
- Move between episodes
When one episode ends and the next one is about to start, stand up. Three minutes of moving before you press play.
3 min
- One flight of stairs, on purpose
The stairs you already have are a small gym. One extra flight, climbed slowly with a hand on the rail, a few times a day.
5 min
- Dance to one song in the kitchen
Put on one song you love and move to it, however you like, until it ends. Nobody is watching.
4 min
- Chair exercises for two
Two chairs facing each other and ten minutes of simple seated moves, for someone you care for and for you.
10 min
- Take the call walking
The next long phone call, put on a coat and take it outside, or walk up and down the hall. Talking is easier on the move.
20 min
- Join a walking group
A group that walks at a set time from a set place, at a pace for everyone: the route is planned, the company is free.
60 min
- Twenty minutes in the water
Water holds you up, so it is kind to sore joints. Twenty minutes of slow swimming, walking in the shallow end or a gentle class.
40 min
- A weekly timed walk or run in the park
Free community events in many parks: a set distance on the same morning each week, where walkers are as welcome as runners.
60 min
- Throw a ball about
A ball, a patch of grass and someone to throw it to. No rules, no score, twenty minutes of play.
20 min
- An hour in a community garden
Digging, weeding and watering are real exercise, done outside with other people and something to show for it.
60 min
- Go out in the weather anyway
Grey, drizzly, cold: dress for it and go out for twenty minutes. Weather is rarely as bad from outside as it looks through the window.
20 min
- Give an hour to a local club
Every sports club runs on people who keep score, make tea, mark lines and drive the kids. One hour is welcome.
60 min
- Look up at the night sky
On a clear night, go outside, let your eyes adjust for ten minutes, and look up. The outdoors at night is a different place.
20 min
- A walk before the home working day
When home is also the office, a short walk before you start, and one real voice each day, can keep the days from blurring.
10 min
Body
Moving, aching, eating, and being in one.
- A walk
Twenty minutes outside, at your own pace, with no destination, is the most reliable reset most of us own.
3 min
- Three minutes at the sink
Movement for the days when you cannot leave the house, the room, or the chair by the bed.
3 min
- A two-minute desk check
Feet, back, screen and eyes: four quick checks that can make long hours at a desk easier on the body.
5 min
- Looking after your feet in a standing job
Good shoes, small movements on shift and ten minutes with your feet up afterwards can ease long days on your feet.
10 min
Try it with someone
Same walk,same day each week.
WETRIBE
One lap of somewhere familiar, then a coffee. Put it in the HIVE so it happens even on the grey weeks.
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