Getting back to exercise after an illness or a long break, step by step.
The first week of my programme, free: 2 sessions of 30 minutes at home, no equipment.
- A 7-question health check to do before your first session
- Simple movements: chair squat, adapted push-ups, step-ups — illustrated
- Written for people getting back to it after treatment, surgery, or years without exercise
Is this programme for you? The sessions are done standing and on the floor, with your weight on your legs and arms. It is not suitable for wheelchair users, nor for people with significant weakness in an arm or a leg. In those situations, an adapted physical activity (APA) instructor will build you something that truly fits.
Christophe Lagies, state-qualified sports instructor, trained in sport on prescription, founder of Orliénas Boxing Gym near Lyon. For over ten years I've been helping people get moving again after an illness, an operation or a long break — this programme is my method, written down.
For people whose doctor has approved a return to exercise on their own. Does not replace medical advice or supervised adapted physical activity. Photo and movement illustrations generated by AI.