NutriZaikaExercises

Draft for review. Not yet approved by our dietitian and not for clients. See every position on one page

Sessions

Gentle start

For a gentle start: everything is done on a chair or standing with a chair beside you. Add two or three 10-minute walks a day.

How many

These are the Level 1 numbers, where everyone starts: 2 sets of 8 to 10 repetitions, or 2 holds of 20 seconds, with 60 seconds of rest between sets. If your plan gives different numbers, follow your plan. Each exercise page opens with these numbers and counts them for you in Follow along.

Start Gentle start ▶
  1. Warm-up3 to 5 minutes first
  2. 1Chair Sit-to-Stand2 sets of 8 to 10. Rest 60 seconds.Push off with your hands if you need to.
  3. 2Wall Push-up2 sets of 8 to 10. Rest 60 seconds.
  4. 3Seated Overhead Press2 sets of 8 to 10. Rest 60 seconds.
  5. 4Seated Row2 sets of 8 to 10. Rest 60 seconds.
  6. 5Standing Calf Raise2 sets of 8 to 10. Rest 60 seconds.Hold a chair with both hands.
  7. 6Marching on the SpotStanding knee lifts: hold a chair and lift your knees only halfway. 1 to 2 minutes.
  8. Cool-down3 to 5 minutes of stretches to finish

Daily walk. Walk every day as well, building up to 30 minutes. Three 10-minute walks count the same.

Stop and tell us

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026