Do 10 slow bodyweight squats

Lower yourself for three seconds, then stand back up, ten times.

Why it helps

Squats use the biggest muscles in your legs, so even a few get your blood moving. Going slowly makes them more effective and easier on the joints.

How to do it

1. Stand with feet shoulder-width apart, toes slightly out.
2. Push your hips back and lower for a count of three, chest up.
3. Press through your heels to stand. Repeat ten times.

Make it easier

Squat down to a chair and lightly touch it each time.

Make it harder

Pause for two seconds at the bottom of every rep.

Stop if you feel pain in your knees or back; ask a doctor if it persists.