10-Minute Perfect Morning Home Workout

Jumping Jacks: Begin with legs together and arms by your side, then jump, spreading your legs and arms. Start slowly for one minute to warm up, then increase speed for a cardio workout.

Brisk Walking: For seniors, opt for brisk walking or marching on the spot for one minute instead of jumping jacks to warm up and get the heart rate up.

Pectoral Stretch: Sit upright in a chair, lift both hands up, and take your elbows back to stretch the pectoral muscles in your chest. Hold each stretch for 20 seconds, repeating twice.

Quadricep Stretch: Hold onto something stable, stand on one leg, and hold the other leg up with your hand to stretch the front of your thigh. Repeat twice for each leg, holding each stretch for 20 seconds.

Hamstring Stretch: Sit at the edge of a chair, stretch one leg, and bend forward from the hips while keeping your back straight to stretch the back of your thigh.

Wall Squats: Lean against a wall with feet pointing forwards, slide down until thighs are parallel to the floor, then revert to starting position.

Calf Raises: Hold onto something stable, raise your heels off the floor with knees straight, then lower and repeat. Start with three sets of 10 and work your way up to 15.

Shoulder Retracting: Push your arms against your body while tightening and moving your shoulder blades inwards, then relax. Do two sets of 20.