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Inclusive Movement — Feel ten years younger in ten minutes a day

YOUR DAILY MOVEMENT

Feel ten years younger in just ten minutes a day.

A gentle, guided workout that adapts to how your body feels today. No equipment needed.

You can sit, pause, or stop at any time

An older woman smiling at home before gentle movement
Today’s session6 gentle movements10 min

How it works

1Follow a short video2Tell us how you feel3We choose what’s next
MOVEMENT 1 OF 610 MIN LEFT
Smiling older woman in a bright living room
0:45
SEATED OPTION

Sit tall and slowly roll both shoulders back. Keep your breath easy.

MOVE WITH JUSTINE

Seated shoulder circles

Follow along at a pace that feels right for you. Smaller movements count, too.

i

RememberKeep breathing. It should feel comfortable, never painful.

MOVEMENT 1 OF 610 MIN LEFT

FIRST, A QUICK CHECK-IN

Did you feel any pain?

A little effort is okay. Sharp, new, or increasing pain means it’s time to stop.

MOVEMENT 1 OF 610 MIN LEFT

LET’S ADJUST THE NEXT ONE

How much energy do you have?

There’s no wrong answer. We’ll use this to choose your next movement.

MOVEMENT 1 OF 610 MIN LEFT

ONE LAST CHOICE

Would you like to sit or stand?

Both options help build strength and mobility.

MOVEMENT 2 OF 68 MIN LEFT
Person practicing a supported standing movement beside a chair
0:45
STANDING WITH SUPPORT

Keep a chair close. Step gently from side to side at your own pace.

MOVE WITH JUSTINE

Supported side steps

Follow along at a pace that feels right for you. Smaller movements count, too.

i

RememberKeep breathing. It should feel comfortable, never painful.

MOVEMENT 2 OF 68 MIN LEFT

FIRST, A QUICK CHECK-IN

Did you feel any pain?

A little effort is okay. Sharp, new, or increasing pain means it’s time to stop.

MOVEMENT 2 OF 68 MIN LEFT

LET’S ADJUST THE NEXT ONE

How much energy do you have?

There’s no wrong answer. We’ll use this to choose your next movement.

MOVEMENT 2 OF 68 MIN LEFT

ONE LAST CHOICE

Would you like to sit or stand?

Both options help build strength and mobility.

MOVEMENT 3 OF 66 MIN LEFT
Older woman seated comfortably in a colorful room
0:50
SEATED OPTION

Lift one knee, then the other. Make the movement as small as you need.

MOVE WITH JUSTINE

Seated knee lifts

Follow along at a pace that feels right for you. Smaller movements count, too.

i

RememberKeep breathing. It should feel comfortable, never painful.

MOVEMENT 3 OF 66 MIN LEFT

FIRST, A QUICK CHECK-IN

Did you feel any pain?

A little effort is okay. Sharp, new, or increasing pain means it’s time to stop.

MOVEMENT 3 OF 66 MIN LEFT

LET’S ADJUST THE NEXT ONE

How much energy do you have?

There’s no wrong answer. We’ll use this to choose your next movement.

MOVEMENT 3 OF 66 MIN LEFT

ONE LAST CHOICE

Would you like to sit or stand?

Both options help build strength and mobility.

MOVEMENT 4 OF 64 MIN LEFT
Older adult standing beside plants in natural light
0:40
STANDING WITH SUPPORT

Reach forward softly, then open your arms. Hold on for support if needed.

MOVE WITH JUSTINE

Standing reach and breathe

Follow along at a pace that feels right for you. Smaller movements count, too.

i

RememberKeep breathing. It should feel comfortable, never painful.

MOVEMENT 4 OF 64 MIN LEFT

FIRST, A QUICK CHECK-IN

Did you feel any pain?

A little effort is okay. Sharp, new, or increasing pain means it’s time to stop.

MOVEMENT 4 OF 64 MIN LEFT

LET’S ADJUST THE NEXT ONE

How much energy do you have?

There’s no wrong answer. We’ll use this to choose your next movement.

MOVEMENT 4 OF 64 MIN LEFT

ONE LAST CHOICE

Would you like to sit or stand?

Both options help build strength and mobility.

MOVEMENT 5 OF 62 MIN LEFT
Woman moving in a bright home workout space
0:55
SEATED OPTION

Tap one heel forward at a time. Add an arm reach only if it feels good.

MOVE WITH JUSTINE

Seated heel taps

Follow along at a pace that feels right for you. Smaller movements count, too.

i

RememberKeep breathing. It should feel comfortable, never painful.

MOVEMENT 5 OF 62 MIN LEFT

FIRST, A QUICK CHECK-IN

Did you feel any pain?

A little effort is okay. Sharp, new, or increasing pain means it’s time to stop.

MOVEMENT 5 OF 62 MIN LEFT

LET’S ADJUST THE NEXT ONE

How much energy do you have?

There’s no wrong answer. We’ll use this to choose your next movement.

MOVEMENT 5 OF 62 MIN LEFT

ONE LAST CHOICE

Would you like to sit or stand?

Both options help build strength and mobility.

MOVEMENT 6 OF 61 MIN LEFT
Woman practicing a gentle standing pose at home
0:50
STANDING WITH SUPPORT

Keep one hand on a chair and shift your weight slowly from foot to foot.

MOVE WITH JUSTINE

Supported balance

Follow along at a pace that feels right for you. Smaller movements count, too.

i

RememberKeep breathing. It should feel comfortable, never painful.

MOVEMENT 6 OF 61 MIN LEFT

FIRST, A QUICK CHECK-IN

Did you feel any pain?

A little effort is okay. Sharp, new, or increasing pain means it’s time to stop.

MOVEMENT 6 OF 61 MIN LEFT

LET’S ADJUST THE NEXT ONE

How much energy do you have?

There’s no wrong answer. We’ll use this to choose your next movement.

MOVEMENT 6 OF 61 MIN LEFT

ONE LAST CHOICE

Would you like to sit or stand?

Both options help build strength and mobility.

!

YOUR COMFORT COMES FIRST

Let’s pause here.

Rest in a comfortable position. If pain is new, severe, or doesn’t settle, speak with a healthcare professional.

SESSION COMPLETE

You did something good for yourself.

Six movements, ten mindful minutes, and one strong step toward feeling your best.

10minutes
of movement