Five moves to start with

The five exercises Tim would hand anyone starting out: simple, safe, and done at home.

Each one comes with a printable A4 sheet for the fridge door and a short video showing exactly how it's done.

• Chair squat. Sit back, touch the seat, stand tall. The one that keeps you getting out of chairs on your own.
• Wall press-up. Lean in, push the wall away. Chest, shoulders and arms, easy on the joints.
• Calf raise. Up on your toes, slowly down. Better balance and steadier on the stairs.
• Marching on the spot. Knees up, arms swinging, steady pace. A gentle warm-up for everything else.
• One-leg stand. Hold the chair, lift one foot, stay steady for ten seconds. One of the best things you can do to stay on your feet.

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Go at your own pace and stop if anything hurts. If you have a health condition, check with your GP before starting something new.