A small habit for your day: use the time the kettle takes to boil.

1. Face the kitchen counter, both hands resting on it, feet hip-width apart. Stand tall.

2. Slowly shift your weight onto one foot, then the other, about 10 times.

3. If that feels comfortable, try it with just one hand on the counter.

Keep at least one hand on the counter, and stop whenever you like. Linking a little movement to something you already do makes it easier to remember.

Want five free 10-minute chair sessions? Try Steady Start: https://whop.com/checkout/plan_MOdGaU9TF4PyB

General fitness education, not medical advice. Stop for chest pain, dizziness or sharp joint pain.

Still Strong is an 8-week gentle fitness course for people 60 and over. No gym, no jumping, no equipment beyond a sturdy chair. Just 15 to 20 minutes a day to make standing up, walking, and balancing feel easier.

Try it free, right now (about 5 minutes):

1. Sit tall on the front of a sturdy chair, feet flat. Take 5 slow breaths.

2. Ankle pumps: lift one foot slightly and point your toes up and down 10 times. Switch feet.

3. Seated marches: hold the sides of the chair and lift one knee, then the other. 10 each side.

4. Shoulder rolls: roll both shoulders up, back and down 8 times.

5. Sit-to-stand: scoot forward, lean slightly forward, press through your heels and stand. Sit down slowly. Do 5. Using your hands on your thighs is fine.

How did that feel?

Want five more days, free? Steady Start gives you a gentle 10-minute session each day for 5 days, ending with a simple strength test you can repeat later. No card needed.

Ready for the full programme? Still Strong: 8-Week Gentle Fitness is one payment of $47, with a new week every 7 days covering mobility, balance, arm and leg strength, walking and stretching, plus a routine to keep for life, a members' lounge, and a certificate when you finish.

This is general fitness education, not medical advice. Check with your doctor before starting, and stop if you feel chest pain, dizziness or sharp joint pain.