Exercises for body and mind

Lie on your front with your arms stretched out in front.

10–60 s10–60 seconds 5–50 reps5–50 repetitions

Stand or sit upright. Raise your hands and breathe in deeply and calmly through your nose until your whole…

30–120 s30–120 seconds 5–15 reps5–15 repetitions

Stand tall and stretch your arms out to the sides at shoulder height → Slowly draw small circles (about…

20–60 s20–60 seconds 5–30 reps5–30 repetitions

Stand with your knees slightly bent and your stomach lightly tensed.

20–60 s20–60 seconds 10–50 reps10–50 repetitions

Stretch both arms out to the sides at shoulder height: one thumb points up, the other down → Turn your head…

20–60 s20–60 seconds 10–30 reps10–30 repetitions

Stand tall and hold a backpack by its sides – or two everyday objects such as water bottles → Slowly lift…

20–90 s20–90 seconds 10–50 reps10–50 repetitions

Stand with your feet hip-width apart and your knees slightly bent.

20–90 s20–90 seconds 5–50 reps5–50 repetitions

Stand with your feet hip- to shoulder-width apart and hug a backpack or bag to your chest → Push your hips…

20–60 s20–60 seconds 5–50 reps5–50 repetitions

Stand with your feet hip-width apart and your back to the wall, about one foot-length away from it.

10–60 s10–60 seconds 5–40 reps5–40 repetitions

Think of 3 things you will do today just for YOU (e.g.

20–60 s20–60 seconds

Start on all fours and lift your knees slightly off the floor.

20–60 s20–60 seconds

Breathe in through your nose. As you breathe out, hum gently “Mmmmmm…” and feel the vibration in your chest…

30–180 s30–180 seconds 5–20 reps5–20 repetitions

Stand tall and stretch your arms straight out in front of you, palms up, fingers spread → Bend your arms…

20–60 s20–60 seconds 10–30 reps10–30 repetitions

Lie on your back with your hands resting lightly at your temples and lift your legs → Lift your shoulders…

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Lie on your back, tighten your stomach, lift your shoulders off the floor and stretch your arms forwards →…

10–60 s10–60 seconds 10–50 reps10–50 repetitions

Close your eyes. Let your attention move through your body like a wave, from your feet up to your head.

30–120 s30–120 seconds

Jog on the spot and punch straight ahead with your fists at the same time, as if you were boxing.

20–60 s20–60 seconds 20–120 reps20–120 repetitions

Make yourself comfortable. Feel your breath.

30–120 s30–120 seconds

Stand tall, as if a string were pulling the top of your head upwards.

30–60 s30–60 seconds 10–30 reps10–30 repetitions

Start standing with a jump straight up → Move into the push-up position and lower yourself in a controlled…

15–90 s15–90 seconds 4–30 reps4–30 repetitions

Start standing. Bend your knees, place your hands on the floor and jump your feet back into the push-up…

20–60 s20–60 seconds 1–20 reps1–20 repetitions

Jog on the spot, bringing your heels up to your bottom alternately as fast as you can.

20–60 s20–60 seconds 10–50 reps10–50 repetitions

Stand up straight, holding on to a wall or the back of a chair if needed → Rise up onto your tiptoes → Lower…

20–60 s20–60 seconds 5–20 reps5–20 repetitions

Stand facing a wall (or a table) and support yourself with both hands.

30–120 s30–120 seconds

Start on all fours. Slowly alternate between rounding your back and gently arching it.

15–60 s15–60 seconds 5–30 reps5–30 repetitions

Stand with your feet hip-width apart, bend your knees slightly and sit back – you should still be able to…

20–120 s20–120 seconds

From kneeling, sit back on your heels and fold your upper body forward onto your thighs, forehead towards…

15–60 s15–60 seconds

Draw circles on your belly with one hand → Only once that works smoothly: at the same time, gently tap the…

10–60 s10–60 seconds 5–20 reps5–20 repetitions

Stand upright, holding an object → Lunge forwards, throwing the object up and catching it again → Return to…

10–60 s10–60 seconds 5–20 reps5–20 repetitions

Stand with your feet hip-width apart, holding an object → Take a big step to the side and bend that knee…

10–60 s10–60 seconds 5–20 reps5–20 repetitions

Squats with a twist: stand with your feet hip- to shoulder-width apart, holding an object (e.g.

10–60 s10–60 seconds 5–20 reps5–20 repetitions

Start the follow-along video via the info icon (3 minutes).

20–180 s20–180 seconds

Kneel in a lunge with your back to a wall: your back knee is close to the wall (put a cushion under it) and…

30–60 s30–60 seconds

Sit on the floor with your feet flat and your hands on the floor behind you (crab sit) → Lift your hips…

10–60 s10–60 seconds 5–30 reps5–30 repetitions

Sit on the floor with your feet flat.

10–60 s10–60 seconds

Lie on your back with your arms bent and your fingertips touching the sides of the back of your head → Bring…

20–60 s20–60 seconds

Download the arrow chart via the info icon or draw your own.

20–120 s20–120 seconds

Take a juggling bag in each hand (or a small ball, a lemon, a pair of socks …) → Throw both up at the same…

60–150 s60–150 seconds 5–30 reps5–30 repetitions

Sit upright or lie on your back with your knees bent.

30–240 s30–240 seconds

Start on all fours: hands under your shoulders, knees under your hips.

20–80 s20–80 seconds 4–40 reps4–40 repetitions

Start in the push-up position with your hands close together under your chest: thumbs and index fingers form…

10–60 s10–60 seconds 5–30 reps5–30 repetitions

Get on all fours: hands under your shoulders, knees under your hips → Kick one leg straight back…

20–60 s20–60 seconds 6–60 reps6–60 repetitions

Standing or sitting: open your arms out to the sides, cross your right arm over your left, bend your elbows…

30–240 s30–240 seconds

Stand tall, raise your hands with open palms and look up → Take a deep breath to recharge → Hold the pose…

20–120 s20–120 seconds

Stretch one arm out in front with your thumb up, at the level of the bridge of your nose → Fix your gaze on…

20–60 s20–60 seconds 10–30 reps10–30 repetitions

Look around: what can you see? Shapes, colours, light, movement?

30–120 s30–120 seconds

Put your hand on your heart and find 10 things, people, animals … you are grateful for right now.

1–30 s1–30 seconds

Tune in to your body. What do you feel – outside and inside?

30–120 s30–120 seconds

Lie on your back with your hands beside or under your bottom.

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Stand tall and kick straight forwards, alternating legs → First lift your knee, then extend your foot: the…

20–60 s20–60 seconds 6–100 reps6–100 repetitions

Lie on your back with your feet flat on the floor, shoulder-width apart, knees bent → Lift your hips until…

20–60 s20–60 seconds

Lie on your back with your feet flat on the floor, shoulder-width apart, knees bent → Lift your hips → Now…

10–80 s10–80 seconds 6–60 reps6–60 repetitions

What is good for you? It can be a person, a place, an activity or something small – like music or a smell.

30–120 s30–120 seconds

Smile broadly and hold the smile for a while.

30–60 s30–60 seconds 1 reps1 repetition

Keep your head tall and upright.

30–60 s30–60 seconds 5–20 reps5–20 repetitions

Stand tall with your feet shoulder-width apart and your arms stretched up → Bend your left leg and touch the…

10–60 s10–60 seconds 10–60 reps10–60 repetitions

Lie on your back with your feet flat on the floor and your arms long beside your body → Lift your head and…

20–60 s20–60 seconds 5–30 reps5–30 repetitions

Run on the spot, pulling your knees up alternately left and right, as high and as fast as you can.

20–60 s20–60 seconds 10–40 reps10–40 repetitions

Start on all fours with your hands shoulder-width apart.

10–60 s10–60 seconds 5–40 reps5–40 repetitions

Stand with your knees slightly bent.

20–60 s20–60 seconds 4–30 reps4–30 repetitions

Stand on your right leg and slowly move your left leg in a semicircle to the front, to the side and back to…

10–60 s10–60 seconds 3–30 reps3–30 repetitions

Place two markers (e.g. lemons or cups) about 2 m apart on the floor → Walk around them in a steady figure…

60–300 s60–300 seconds 5–40 reps5–40 repetitions

Make yourself comfortable. Ask yourself: what can I influence in a positive way today?

30–120 s30–120 seconds

Go down into a squat → Jump up explosively, stretching your arms as high as you can → Land softly and go…

20–60 s20–60 seconds

Stand upright → Jump and spread your arms and legs out to the sides → Jump back to the start position.

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Start in a lunge with both knees bent → Jump up powerfully and switch legs in the air → Land softly in a…

20–120 s20–120 seconds 4–20 reps4–20 repetitions

Use your nose and notice very consciously: what can you smell right now?

30–120 s30–120 seconds

Lie on your back with your hands beside or under your bottom → Raise your straight legs as far as you can →…

20–60 s20–60 seconds

Put one foot on a towel (or wear slippery socks on a smooth floor) → From standing with your feet hip-width…

20–60 s20–60 seconds

Sit with your legs straight out in front of you and your hands on the floor behind your bottom → Lift your…

10–60 s10–60 seconds 5–30 reps5–30 repetitions

Start sitting with your legs straight out in front → Support yourself on one hand at your side and lift your…

10–60 s10–60 seconds 5–30 reps5–30 repetitions

Stand in front of a mirror and look yourself in the eyes → Complete the sentence: “What I like about myself…

20–120 s20–120 seconds

Stand in a lunge → Lower your back knee towards the floor → Come up and drive your back knee forwards to…

20–60 s20–60 seconds 5–40 reps5–40 repetitions

From standing, take a big step forward with your right leg → Bend both knees until your back knee is just…

20–60 s20–60 seconds 4–40 reps4–40 repetitions

Lie on your front with your arms stretched forwards.

20–120 s20–120 seconds 10–100 reps10–100 repetitions

Walk slowly and mindfully. Feel every step – the contact with the floor, the movement of your body.

30–120 s30–120 seconds

Make yourself comfortable and close your eyes.

30–120 s30–120 seconds

Sit quietly. Ask yourself: what am I proud of?

30–120 s30–120 seconds

Stretch both arms up above your head and make fists.

20–120 s20–120 seconds

From the push-up position, pull your knees towards your chest alternately, as if you were climbing a mountain.

20–60 s20–60 seconds 5–40 reps5–40 repetitions

Raise your bent arm to about head height, thumb pointing up.

20–60 s20–60 seconds 10–20 reps10–20 repetitions

Stand facing a wall, one leg-length away from it → Press your hands against the wall slightly wider than…

10–60 s10–60 seconds

Breathe alternately through your left and right nostril.

30–180 s30–180 seconds 5–20 reps5–20 repetitions

Stand tall with your fists in front of your face → Punch straight up, alternating left and right.

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Get on all fours and lift both knees a few centimetres off the floor.

30–90 s30–90 seconds 5–30 reps5–30 repetitions

Start on all fours and place your front leg bent in front of your body → Stretch your back leg straight out…

30–120 s30–120 seconds

Lie on your front with your elbows under your shoulders → Lift your body and hold it in a straight line…

20–60 s20–60 seconds

Get into the push-up position with your hands under your shoulders → Jump both feet apart and land with your…

20–60 s20–60 seconds 5–30 reps5–30 repetitions

Lie on your front and press your toes into the floor → Lift your upper body slightly, keeping your gaze on…

20–60 s20–60 seconds 10–40 reps10–40 repetitions

Become completely still. What can you hear?

30–120 s30–120 seconds

Start in the push-up position with your hands under your shoulders → Lower your body → Straighten your arms…

10–60 s10–60 seconds 5–20 reps5–20 repetitions

Get on all fours: hands under your shoulders, knees under your hips → Lift your knees slightly off the floor…

20–60 s20–60 seconds

Start in a deep squat with your hands on the floor.

10–60 s10–60 seconds 6–30 reps6–30 repetitions

Sit with your legs straight and support yourself on straight arms behind your body → Lift your hips and make…

20–80 s20–80 seconds

Stand with your feet shoulder-width apart → Take a big step back with your right leg until your knee almost…

20–60 s20–60 seconds 5–30 reps5–30 repetitions

Sit with your legs straight and your hands on the floor behind your bottom → Lift your hips until your body…

10–60 s10–60 seconds 8–30 reps8–30 repetitions

Start in a reverse plank (hands behind your body, hips high) → Turn over sideways in a controlled way into a…

10–60 s10–60 seconds 4–30 reps4–30 repetitions

Sit or stand comfortably and upright.

60–240 s60–240 seconds

Step into a deep lunge; your back knee can rest on the floor (put a cushion under it) → Push your hips…

30–120 s30–120 seconds

Sit upright on the floor with your legs and toes pointed and your hands on the floor beside your thighs →…

20–60 s20–60 seconds 5–40 reps5–40 repetitions

Sit on the floor with your feet wider than hip-width apart and your knees bent at a right angle.

20–120 s20–120 seconds 6–40 reps6–40 repetitions

Stand tall and stretch your right arm out in front → Draw figures of eight in the air with your outstretched…

20–60 s20–60 seconds 10–30 reps10–30 repetitions

Get into the push-up position – on the floor or, easier, with your hands on a wall or a sturdy table → Tap…

20–60 s20–60 seconds 2–40 reps2–40 repetitions

Get on all fours and lift your knees just off the floor → Move sideways, placing hand and foot at the same…

20–60 s20–60 seconds

Get into a deep squat with your hands on the floor.

10–60 s10–60 seconds 6–30 reps6–30 repetitions

Stand tall and kick to the side, alternating legs → First lift your knee to the right height, then extend…

20–60 s20–60 seconds 6–40 reps6–40 repetitions

Get into a forearm side plank: elbow under your shoulder, hips up → Pull your top knee in and kick the leg…

20–60 s20–60 seconds 4–20 reps4–20 repetitions

Get into a forearm side plank (elbow under your shoulder) and push your hips away from the floor → From this…

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Download the coordination chart via the info icon.

20–120 s20–120 seconds

Lie stretched out on your side with your head resting on your lower arm → Lift your straight top leg as high…

10–60 s10–60 seconds 5–40 reps5–40 repetitions

Stand on one leg and lift the other to a right angle (hold on to the back of a chair if needed) → Swing the…

10–60 s10–60 seconds 5–30 reps5–30 repetitions

Lie on your back, knees bent, feet flat on the floor, arms crossed over your chest → Lift your upper body up…

20–60 s20–60 seconds 3–20 reps3–20 repetitions

Jump on the spot like a cross-country skier – similar to jumping jacks, but forwards and back: one leg jumps…

20–90 s20–90 seconds 10–60 reps10–60 repetitions

Jump over a rope that you swing with both hands – a great exercise for stamina and coordination.

20–60 s20–60 seconds

Sit down on the floor and get up as slowly as possible – in slow motion.

20–120 s20–120 seconds

Do a squat → As you come up, kick forwards with one leg, alternating left and right → Keep enough distance…

20–60 s20–60 seconds 5–30 reps5–30 repetitions

Stand with your feet hip- to shoulder-width apart and tighten your stomach → Bend your hips and knees as if…

20–60 s20–60 seconds 5–30 reps5–30 repetitions

Stand tall, holding on to the back of a chair or a wall if needed → Lift one straight leg out to the side as…

20–60 s20–60 seconds 5–40 reps5–40 repetitions

Bend forward and put your hands on the floor in front of your feet, keeping your legs straight → Hop…

10–60 s10–60 seconds 6–30 reps6–30 repetitions

Start in a high plank (push-up position) → Walk your hands forwards step by step, letting your straight legs…

10–60 s10–60 seconds 6–30 reps6–30 repetitions

Open the dot graphic via the info icon → Look at the dot and hold your gaze as still as you can.

20–120 s20–120 seconds

Stand with one foot slightly in front of the other, fists in front of your chin → Punch straight forwards…

20–60 s20–60 seconds 10–60 reps10–60 repetitions

For relaxation and calm in between: the pressure point is right in the middle of your palm → Press it gently…

20–120 s20–120 seconds

Stand tall with your hands in front of your chest.

30–180 s30–180 seconds

Lie on your front → Stretch your arms forwards → Lift your arms and legs at the same time, keeping your gaze…

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Ask yourself: what are my strengths?

30–120 s30–120 seconds

Sit or stand upright → Tap your thigh steadily with your right hand while drawing circles in the air with…

10–60 s10–60 seconds

Tense all the muscles in your body at once as hard as you can for 5 seconds – keep breathing → Then let…

30–60 s30–60 seconds 6–20 reps6–20 repetitions

Breathe in and out through your nose – as slowly and quietly as possible.

30–180 s30–180 seconds 5–20 reps5–20 repetitions

Close your eyes and notice your thoughts.

30–120 s30–120 seconds

Hold on to a wall or the back of a chair.

20–120 s20–120 seconds 5–30 reps5–30 repetitions

Hold the tip of your tongue with a clean cloth or tissue and gently pull it forwards → Hold for 10–15…

20–120 s20–120 seconds

Start standing with your feet hip-width apart.

10–90 s10–90 seconds 5–30 reps5–30 repetitions

Lying on your back, lift your arms and legs off the floor; your knees can bend.

30–90 s30–90 seconds

Standing: as you breathe in deeply, raise your arms out to the sides and up, like an umbrella opening.

20–120 s20–120 seconds 5–30 reps5–30 repetitions

Stand tall with your knees slightly bent and your fists in front of your chin → Punch upwards from below…

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Start in a forearm plank → Push up one arm at a time into the push-up position → Lower yourself one arm at a…

20–90 s20–90 seconds 5–40 reps5–40 repetitions

Stand with your feet hip-width apart and lean your straight back against a wall → Slide down until your…

30–60 s30–60 seconds

Lean your back against a wall and slide down until your knees are bent at about a right angle – easier: not…

20–60 s20–60 seconds 10–60 reps10–60 repetitions

Stand with your back against a wall, feet about one foot-length in front of it.

10–60 s10–60 seconds 5–30 reps5–30 repetitions

Shift your weight onto one leg.

20–120 s20–120 seconds

Start in a lunge, left leg in front, arms stretched up long.

20–60 s20–60 seconds 4–30 reps4–30 repetitions

Get into the push-up position – easier: on all fours → Hands directly under your shoulders, elbows straight…

20–60 s20–60 seconds 2–20 reps2–20 repetitions