Free exercise resources
Printable guides
Every guide is free. Open a preview, then download, print, or share it. There is no paid download.
10-Minute Chair Movement
Six seated movements you can do at home in a stable chair. The words were written for lifeZoi.
10-Minute Morning Stretch
A seated start to the day for the neck, shoulders, arms, back, and ankles.
Beginner Balance
Supported balance practice. Every standing part uses a stable chair. A seated version is included.
Hand and Finger
Small hand movements you can do seated. This is not care for a joint condition.
Feet and Ankle
Seated ankle and foot movements, plus one supported heel raise you can skip.
Gentle Strength
Seated arm and knee movements, with wall and chair options only when they feel safe.
Weekly movement planner
A blank week for your own notes. It does not assign a plan.
Daily walking tracker
A blank place to write a walk you chose. lifeZoi does not set a step goal.
Healthy grocery checklist
A shopping list of food types. Choose what you can find, afford, and tolerate. This is not a meal plan.
Fiber-rich foods
Examples of foods people often use when they want more fiber. This sheet does not set a gram target.
Added-sugar label reading
A short way to find added sugars on a food label. lifeZoi does not set a personal sugar limit.
All free exercise resources