Keep Well Movement, Strength & Mobility Plan
A progressive 12-week exercise programme designed around your current mobility, strength, confidence and everyday needs.
Exercises can be performed seated, chair-supported or independently, allowing you to begin at a suitable level and progress safely.
“Start where you are, work at the level that suits you, and progress when your body is ready.”
What the programme helps you improve
The aim is to make movement feel more comfortable, practical and achievable in everyday life.
Everyday Strength
Build strength for standing, lifting, carrying and daily tasks.
Mobility
Improve joint movement, flexibility and freedom of movement.
Balance
Develop stability, coordination and greater movement confidence.
Stamina
Gradually improve cardiovascular fitness, energy and endurance.
Independence
Support the physical abilities needed to remain active and independent.
Three adaptable exercise levels
You are not placed into one fixed category. You may use a chair for one exercise and complete another exercise standing independently.
LEVEL ONE
Chair-Based
Suitable for people with reduced mobility, lower stamina, balance concerns or limited confidence exercising while standing.
- Seated marching
- Seated knee extensions
- Seated resistance-band rows
- Seated heel raises
- Seated arm reaches and presses
LEVEL TWO
Chair-Supported
Suitable for people who can exercise standing but benefit from holding a sturdy chair for balance, stability or reassurance.
- Supported marching
- Chair-assisted squats
- Supported heel raises
- Standing side leg lifts
- Supported balance exercises
LEVEL THREE
Independent Standing
Suitable for people who can exercise confidently without support and are ready for greater resistance and movement challenge.
- Marching or jogging on the spot
- Squats and lunges
- Standing resistance-band work
- Low-impact jacks
- Dynamic balance exercises
Your 12-week progression
The programme develops gradually across three four-week phases.
Move With Confidence
Establish safe movement patterns, improve body awareness and begin building a regular exercise habit.
- Posture and breathing
- Joint mobility
- Gentle cardiovascular movement
- Sit-to-stand ability
- Basic strength and balance
Build Strength & Stability
Introduce greater resistance, longer activity periods and more coordinated whole-body movements.
- Whole-body strength
- Hip and leg stability
- Core control
- Cardiovascular endurance
- Balance during movement
Strength for Everyday Life
Combine exercises into practical routines that support daily movement, independence and long-term confidence.
- Whole-body exercise combinations
- Strength endurance
- Walking and movement confidence
- Lifting, reaching and carrying
- Long-term routine planning
A practical weekly exercise structure
Three purposeful sessions each week, adjusted to your ability and energy.
Strength & Function
Approximately 20–30 minutes.
Sit-to-stand or squat variation, rowing movement, heel raises, chest press, core exercise and cooldown.
Mobility, Balance & Recovery
Approximately 15–25 minutes.
Neck and shoulder mobility, torso movement, hip and ankle mobility, balance practice, stretching and breathing.
Whole-Body Movement Circuit
Approximately 20–30 minutes.
Marching, leg strength, resistance-band work, side movement, heel raises and upper-body exercises.
Example whole-body exercise combinations
Each routine can be adapted without losing its purpose.
| Movement | Chair-Based | Chair-Supported | Independent |
|---|---|---|---|
| Cardio | Seated power march | Supported standing march | March or jog on the spot |
| Leg strength | Seated knee extension | Chair-assisted squat | Bodyweight squat |
| Upper back | Seated band row | Supported standing row | Standing resistance-band row |
| Side movement | Seated side toe taps | Supported side steps | Side steps or lateral lunges |
| Calves and balance | Seated heel raises | Supported heel raises | Freestanding heel raises |
Your starting assessment
Before your exercise plan is developed, we consider:
- Your ability to rise from a chair
- Your walking and balance confidence
- Joint pain or movement restrictions
- Current physical activity and stamina
- Previous injuries, illness or surgery
- Your available space and equipment
Progress at your own pace
Progress does not always mean making an exercise harder. It may mean:
- Moving with better control
- Increasing your comfortable range of movement
- Completing a few more repetitions
- Exercising for slightly longer
- Using less chair support
- Recovering more comfortably
- Becoming more consistent
Simple equipment
Most sessions can be completed using a sturdy chair without wheels, a light resistance band, comfortable footwear and a safe, clear space. Light dumbbells or a small soft ball may also be used where appropriate.
Important: Exercise recommendations are adjusted to individual ability and health circumstances. Medical clearance may be advised where there are significant health concerns, recent surgery, unexplained symptoms or substantial movement limitations.
Build a stronger, more capable body at your own level
Your movement plan is developed around where you are now, with practical steps to help you improve your strength, mobility, balance and confidence over the full 12 weeks.
Start with a Personal Wellness Review