Moving again
For starting after a long stretch of sitting still: short sessions, light loads and walking.
Nothing but the floor, a wall and a sturdy chair.
Three days a week, with at least one day of rest between. Walk on the other days if you like.
Rest a minute between sets, or longer if you need it. You should always be able to talk.
When you complete every set at the top of the range, add the smallest weight step or move to the harder version. Add five minutes to the walk when it feels easy.
These routines are written for healthy adults. With an injury, a pregnancy or a medical condition, see a doctor or physiotherapist before you start.