Indoor and chair workouts

The kinds

• Indoor walks (standing): walking in place and stepping moves for a small space, including brisk and interval versions.
• Supported: standing moves while holding something stable, like the back of a chair.
• Chair: seated moves, from a five-minute chair break to longer chair walks.

Each card ends with the stance: Standing, Supported standing or Seated. Chips such as Low impact, Very low impact, Chair needed and Follow the screen tell you more.

Before you start

The workout screen lists What you’ll do, movement by movement, and Before you start, for example:

• A sturdy chair without wheels
• Something stable to hold, like the back of your chair
• Space to step in place
• Keep Mova on screen — the workout pauses if you leave
• Every movement has an easier option

The first time you do a seated, supported or standing workout, Mova shows Before you begin. Tap I’m ready.

Prop your phone up where you can see it, then tap Start workout.

During the workout

The screen shows:

• the movement’s name and MOVEMENT 2 OF 4 (or the round),
• a demonstration of the movement, and a short description,
• the time remaining,
• Easier: a gentler version,
• Next: the coming movement.

Safety reminders stay on screen: Stay seated if you feel unsteady (or Sit down if you feel unsteady) and Stop if you feel pain or dizziness. Rest whenever you need.

If the demonstration can’t load, Mova says Demonstration can’t load and you can follow the words; the session continues.

Pausing and leaving

These workouts follow the screen, so if you switch to another app or lock your phone, the workout pauses: Paused while Mova was hidden. Come back to Mova and resume; you get a three-second Get ready before it continues. With Keep screen on turned on (it is, unless you changed it) your screen stays awake during the workout.

Tap Stop to finish early, then Finish and save or discard the workout, as on a walk.

What’s recorded

Time, and for standing workouts your steps (when Motion & Fitness / Physical activity is allowed). There’s no distance, pace or calories for these workouts. Seated workouts count toward your plan when they’re part of it.