Getting up and moving
Simple, measurable starting points for strength, mobility and focus: push-ups, getting up off the floor, stretching tight hips and riding a bike, with the guidelines on how much activity adults need.
- 1.12How to stretch your hip flexorsHold each stretch still at the point of tension for at least 30 seconds, never to the point of pain and never bouncing.
- 1.5Getting up off the floor without your handsPractise getting down to the floor and back up every week, so you keep the strength and balance to do it when it matters.
- 1.11Doing 10 full push-upsBuild up to full push-ups in stages, and never trade a straight body for an extra rep.
- 1.4Riding a bikeLearn balance first and pedalling second, and wear a helmet that fits on every ride.
- 2.7Focusing for 25 minutesWork in 25-minute blocks with your phone out of reach, and write distractions down instead of acting on them.
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