A gentle, realistic plan you can actually follow
Your 28-Day Gentle Plan is not a test or an exam.
It is a simple, kind structure to help you move your body on most days of the week, in a way that fits your real life.
- 4 weeks
- 3 practice tracks (A, B, C)
- At least 4 gentle practice days per week
You can repeat the plan, stretch it over more than four weeks, or use it as a template to create your own routine.
The plan is here to support you, not to judge you.
How to Use Your 28-Day Gentle Plan (Video Overview)
Start by watching this short video. It explains how the plan works, how to choose your track (A, B, or C), how to use your Wall Chart, and why every small, kind session still counts.
What is the 28-Day Gentle Plan?
The 28-Day Gentle Plan is a 4-week structure designed especially for adults over 60 who want to:
- Move more regularly without pressure
- Protect their joints and balance
- Build a gentle, sustainable habit
Instead of trying to exercise every single day, you aim for at least 4 practice days per week. That might look like:
- 4 practice days and 3 rest days
- Some weeks with 5 or 6 shorter sessions
- Some weeks with only 3 days of practice
All of these patterns are still success.
What matters most is avoiding long stretches without movement.
Most sessions last about 10–20 minutes.
On very low-energy days, even 5 minutes of warm-ups or Qigong still count.
You can:
- Shorten any routine by doing fewer repetitions
- Choose just one or two movements you like
- Use a “minimum day” when you feel tired or unsteady
Choose Your Practice Track
Track A – Mostly Seated (Extra Support)
- Best if you feel unsteady on your feet
- Good if you use a walker or cane
- Most of your practice is done in a stable chair
- Optional, very gentle standing only if you and your health professional agree it is safe
Track B – Mixed Seated and Standing (Gentle Hybrid)
- Best if you can stand for short periods but tire easily
- You combine seated and standing versions of the flows
- You are always free to sit down again whenever you need
- Acts as a “bridge” between mostly seated and mostly standing practice
Track C – Mostly Standing (More Confident)
- Best if you can stand and walk on your own for at least 10–15 minutes
- You use the standing versions of most routines, with seated options on low-energy days
- A chair, wall, or counter is always nearby for safety
If you are unsure which track to choose, start with the more supported option. You can always move toward more standing later, and you can ask your doctor or physical therapist for guidance.
Weekly Rhythm – 4 Weeks at a Glance
Week 1 – Waking Up Body and Breath
- Wake up stiff joints and reconnect with your breath
- Get used to the seated warm-ups and the Core Seated Tai Chi Flow – Calm and Centered
- Practice at least 4 days, mostly seated for all tracks
Week 2 – Building Balance and Strength
- Gently add more focus on side-to-side balance
- Introduce small, safe knee bends and short standing moments
- Keep sessions short and well supported
Week 3 – Flow, Coordination, and Confidence
- Turn simple movements into smoother flows
- Coordinate arms, legs, and breath more easily
- Use Qigong as a “bridge” between body and breath
Week 4 – Integrating Body, Mind & Spirit
- Combine warm-up, flow, and Qigong into one complete practice
- Build a routine that feels like it is truly yours
- Decide how you want to continue after the 28 days
Your Resources – Wall Chart, Trackers & Video Hub
28-Day Wall Chart (Printable PDF)
The Wall Chart shows all 4 weeks at a glance and suggests a simple focus for each day. Use it as a friendly reminder, not as homework.
Daily Practice Tracker (Printable PDF)
Use the practice tracker to jot down a word or two about each day, such as “stiff”, “calmer”, or “better balance”. It helps you notice small changes over time.
All Videos in One Place
All the routines from the book are available in your Video Hub: warm-ups, seated and standing flows, Qigong for morning, midday, and evening, and the short overview video on how to use your 28-Day Gentle Plan.
Use the Wall Chart together with the Video Hub to follow each day’s suggested routine step by step.
Missed Days, “Minimum Days”, and Changing Tracks
It is normal to miss days. That is ordinary life, not failure.
- If you miss 1–2 days, simply start again with the next planned day.
- If you miss most of a week, you can repeat that week or move gently on to the next one.
- On difficult days, use a “minimum day”: 5 minutes of very easy warm-ups or Qigong.
This keeps the habit alive without pushing your body.
You are always free to change tracks:
- Move from Track C to Track B or A on low-energy or unsteady days.
- Move toward more standing when you feel stronger and more confident.
The plan serves you, not the other way around.
Safety & Gentle Reminder
This 28-Day Gentle Plan is for general information and education only. It is not medical advice and does not replace the care of your doctor or health provider.
- Always check with your doctor or physical therapist before starting a new exercise program, especially if you have medical conditions, pain, or recent surgery.
- Stop and rest if you feel sharp pain, strong dizziness, breathlessness, or anything that feels wrong.
- Choose the safer option whenever you are unsure.
When you finish the 28 days, take a moment to notice:
- How many days you practiced
- Small changes in stiffness, balance, or breathing
- Any difference in mood or confidence
- Which routines you enjoy most
Then choose a simple next step you can truly follow: for example three gentle practice days per week, four very short sessions spread across the week, or repeating the 28-Day Plan with more or less standing work.
The best plan is the one you can gently follow.
Every small, kind session still counts.
Your wellbeing matters, and it is never too late to move with more care and curiosity for your body.