Muscle & Movement Breaks

Short strength and movement options — standing, supported, or seated — that use and help maintain your muscles. Pick one and follow the round timer. A good choice after a meal, or any time you’ve been sitting a while. Keep the effort comfortable.

Pick a movement break

Chair SquatsStand up & sit down from a chair — big-muscle, joint-friendly

Wall Push-UpsHands on a wall — upper body, no floor needed

Calf RaisesRise onto your toes — lower-leg strength, joint-friendly

Marching in PlaceLift the knees — gentle whole-body option

Seated Heel RaisesA seated lower-leg movement option for long sitting periods

Format: 4 rounds of 40 seconds easy work / 20 seconds rest — about 4 minutes. Move at a comfortable effort; quality over speed.

Ready

0:40

Chair Squats — Round 1 of 4

Done — logged ✓

Gentle, scalable movement — not a prescribed exercise program. Use a sturdy chair or wall for support, keep effort comfortable, and skip or swap anything that hurts. If you take glucose-lowering medication or have heart, joint, or balance concerns, check with your clinician first. Stop if you feel dizzy, breathless, or unwell.

General fitness, nutrition, and lifestyle education. Not medical advice, diagnosis, or treatment. Continue prescribed care and seek qualified guidance for symptoms, medication, diagnosed conditions, pregnancy, surgery, prescribed diets, or exercise restrictions. Information is stored in your browser on this device. It may be cleared, lost, or viewed by another person with access to the device. © 2026 Ken Hoyer / Body Plus Fitness. Help