Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Loading…
Movement Studio
Daily Movement Mission
Monday hands, Tuesday balance, Wednesday legs, Thursday back, Friday a 10-minute walk, Saturday gentle yoga, and Sunday breathe.
Marking the mission checks that day. It does not mark the lesson. Pressing play does not check the day.
Official film. Player length 3:10. You can stay seated. The picture on the source site shows a hand and a small ball, not a full-body routine.
National Institute on Aging. U.S. Government work. The film stays on the National Institute on Aging YouTube channel. Embed allowed. The file is not copied onto lifeZoi.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Official film. Player length 0:56. It is a short balance film, not a long class.
National Institute on Aging. U.S. Government work. The film stays on the National Institute on Aging YouTube channel. Embed allowed. The file is not copied onto lifeZoi.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. Do not practice balance without support if you are at risk of falling. Keep a sturdy chair or counter within reach if you try the move. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
A ten-minute gentle strength script. Seated leg and arm moves come first. Wall, calf, and sit-to-stand parts are optional.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. Use a sturdy chair. The first movements stay seated. Standing parts are optional. This is a script for later recording, not a video.
Seated arm raises. Lift one arm forward to a comfortable height and lower it. Six each side.
Seated knee extensions. Straighten one knee and lower the foot. Six each leg. Wednesday can use this part for legs. Slide the foot if a lift does not feel right.
Optional wall push. If standing feels steady, face a clear wall, hands on the wall, and bend the elbows a little. Six times. Skip it and stay seated if you prefer.
Optional supported calf raise. Hold the chair. Lift the heels a little and lower them. Six times. Skip this if standing is not a good fit.
Optional sit-to-stand. Only if it is easy to stand from the chair, stand up and sit back down twice, using your hands. Otherwise stay seated.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Thursday’s written back practice, about five minutes. It is not one of the ten recording scripts and it is not a video.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. Thursday uses this short written practice. It is a script for later recording, not a video, and it is not treatment for back pain.
Sit tall. Sturdy chair. Both feet on the floor. Sit in a way that feels easy, not stiff.
Shoulder blades. Draw the shoulder blades gently back, then release. Six times.
Small turn. One hand on the thigh. Turn the chest only as far as is comfortable, then come back. Three times each side.
Close. Hands on the thighs. Four ordinary breaths. Stop for chest pain, dizziness, unusual shortness of breath, or significant pain.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
A written 10-minute walk at home, in short pieces, with a seated march if needed. No walking film is embedded.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. This is a 10-minute walking script for later recording. It is not a video, and it is not the same as a short balance film.
First piece. Walk a clear indoor path, or march in place while holding a sturdy chair. About two minutes. Then rest.
Second piece. Walk or march for another two minutes. Keep the steps small enough to talk in a normal voice.
Third piece. Another two minutes. Turn slowly. Look at the path.
Last piece. A final two minutes, then sit. Seated marching replaces the walk if walking is not a good fit today.
Close. Sit and let the breath settle. Stop for chest pain, dizziness, unusual shortness of breath, or significant pain.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
An original seated yoga-style script. No yoga film is embedded.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. Sit in a sturdy chair. This is an original lifeZoi script for later recording. It is not a finished yoga video and it is not a class you can press play on.
Seated easy posture. Feet on the floor. Hands on the thighs. Lengthen through the chest without forcing it. Stay for three breaths.
Neck look. Look gently to one side, then the other. Two looks each way.
Open arms. Open the arms out to the sides only as far as is comfortable, then bring the hands back to the thighs. Four times.
Seated side reach. One hand holds the chair. The other arm reaches up a little, then comes down. Switch sides. Two each side.
Ankles and rest. Circle the ankles slowly. Then rest the hands and breathe in an ordinary way until the ten minutes are done.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
A ten-minute evening breathing script. No breathing film is embedded.
Coming Soon
Script for later recording. This is not a finished video.
Voice and speed
Voices come from your device or browser. A voice marked online is made by your browser's provider over the internet, so the words being read go to that provider. lifeZoi does not send them anywhere itself.
Open. Sit or lie down somewhere you feel supported. This evening breathing script is for later recording. It is not a video.
Notice. Notice the breath you already have. Do not try to make it deep.
Easy count. Breathe in for a comfortable count and out for a comfortable count. If counting is annoying, drop the count.
Shoulders. On the next out-breath, let the shoulders drop. Do that three times.
Hands. Rest one hand on the belly or leave both hands in the lap. Either is fine.
Close. Stay with quiet breathing until you want to stop. Stop if you feel dizzy or short of breath.
Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.
Restart this week clears the seven mission checks. Lessons you already marked stay marked.