Fitness & Movement

STRENGTH · STABLE CHAIR

Sit to stand

1. Sit near the front of a stable chair, feet hip-width apart.
2. Lean slightly forward and rise slowly, looking ahead.
3. Stand tall, then lower yourself carefully onto the seat.

Start small: try up to 5 comfortable repetitions. Use your hands to guide you if needed, or begin with a smaller forward lean.

STRENGTH · CLEAR WALL

Wall press-up

1. Face a wall at arm's length, palms at chest height.
2. Keep your back straight and elbows near your sides as you slowly bend your arms.
3. Push gently back to the starting position.

Easier option: make the movement shallower. Try a few controlled repetitions and rest.

STRENGTH · CHAIR SUPPORT

Supported calf raise

1. Stand behind a stable chair and hold its back.
2. Lift your heels slowly, keeping the movement comfortable.
3. Lower them with control.

Start small: up to 5 repetitions. Keep both hands supported and use a smaller lift if needed.

SEATED MOVEMENT · STABLE CHAIR

Seated marching

1. Sit upright with feet on the floor and hold the chair's sides.
2. Lift one bent knee a comfortable distance.
3. Lower the foot slowly and alternate legs.

Start small: up to 5 lifts per leg. A small lift is enough; pause between sides.

MOBILITY · STABLE CHAIR

Seated ankle movement

1. Sit upright, holding the chair for support.
2. Extend one leg comfortably with the foot clear of the floor.
3. Point your toes away, then bring them gently towards you. Change feet.

Easier option: use a smaller range and fewer repetitions. Stop if the position is uncomfortable.

BALANCE · CLEAR SPACE

Gentle sideways steps

1. Stand near a wall or stable support, knees softly bent.
2. Step sideways slowly, then bring the other foot to meet it.
3. Keep your hips level and repeat in the other direction.

Start small: a few steps each way. Stay within reach of support; choose a seated movement instead if you feel unsteady.

Take it outdoors

A short local stroll can be your starting point. PAW's listed walks start at 30 minutes, so check the time, terrain and access before choosing a route.

Join a PAW Pilates class

These starter moves are only an introduction. Join an official Pilates class at PAW for guided movement with me, or enquire about a one-to-one session.

Make room for rest

Pair movement with a quiet pause, everyday wellbeing ideas and a comfortable wind-down.