Get ready

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

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Getting the heart rate upLevel 1

Step-touch with Arm Swing

Step to the side, bring the other foot to meet it, and swing your arms. A gentle way to warm up or get slightly out of breath.

Working (red): Thighs
Helping (amber): Outer hips, calves, shoulders
Do: 1 to 3 minutes
Rest: Rest until your breathing settles

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Unsteady on your feet? Do it next to a wall or counter.

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

How to do it

Stand tall with your feet together. Knees soft, arms relaxed.
Step one foot out to the side. Swing both arms out as you step.
Bring the other foot to meet it. Tap it down lightly, then step back the other way.
Keep a steady rhythm. You should be able to talk but feel warmer.

Where your hands and feet go

Feet: One foot steps out to the side, about shoulder-width. The other foot comes to meet it and taps down beside it. Then go back the other way.
Hands: Arms swing out to the sides as you step and come back down as your feet meet.
Body: Tall, knees soft, eyes forward.
The movement: Side, together, side, together, in a steady rhythm.

Watch out for

Looking down at your feet.
Locked, stiff knees.
Holding your breath.

Make it easier

Smaller steps, hands on your hips.

Make it harder

Bigger steps, dip a little lower, and lift your arms to shoulder height.

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