You know those mornings when you feel like your body’s still asleep, even after a full night’s rest?

You’re not alone and it’s not something you have to just accept.

As we get older, it can take longer to ‘switch on’ for the day. Muscles feel stiff, joints take time to loosen, and the idea of a morning walk might feel a little…ambitious.

But the good news is that you don’t need an hour-long workout or a fancy routine to feel better in your body.

In fact, just 2 minutes a day can make a huge difference.

That’s why we created this Mini Morning Movement Challenge—a simple, low-impact routine you can do at home, in your pyjamas, no equipment needed.

The goal? To wake up your muscles, boost circulation, and help you feel more energised and mobile for the rest of the day.

Quick Workouts for Women Over 60: Two-Minute Mini Morning Challenge

Here are step-by-step instructions for our two minute mini morning challenge to help you start your day feeling your best.

This simple 3-move morning routine gets your blood flowing, lifts your mood and boosts your energy, so you can start every day with purpose and positivity.

Move 1 – March on the Spot

Why it works: This simple movement helps pump oxygen and blood through your body, gets your heart gently activated, and starts to clear that early-morning brain fog.

How to do it:

• Stand tall
• March gently in place, lifting your knees to a comfortable height
• Swing your arms loosely
• Keep it light and easy — no need to push hard
• Aim for 30 seconds

Move 2: Reach Side-to-Side

Why it works: This one stretches out the spine, opens up the ribs, and gets your shoulders moving. It also gently engages your core and balance reflexes.

How to do it:

• Stand with your feet hip-width apart
• Reach one arm up and over your head to the opposite side
• Return to centre, then reach the other way
• Think of it like a slow ‘windmill’ movement
• Do this gently for 30 seconds

Move 3: Low Reach and Lift

Why it works: This movement works through your whole body—hips, shoulders, spine—without needing to go to the floor. It gently activates your posterior chain and helps improve circulation.

How to do it:

• From standing, reach your arms forward and slightly downward (no need to bend all the way)
• Keep your chest lifted and your head up to avoid dizziness
• Then bring your arms back up, reaching high
• Flow through this movement slowly, 30 seconds total

Why This Works (Especially After 60)

Mornings are when we tend to feel the most stiff and sluggish, especially if we’ve been inactive the day before, or slept in one position for too long.

This quick workout for over 60s routine does a few key things:

• Boosts blood flow and oxygen to your muscles
• Gently activates your joints without strain
• Signals your nervous system that it’s time to wake up
• Helps prevent that “slouchy”, tight feeling that can linger all morning

Most importantly, these moves are safe, low-impact, and totally adjustable. You can do them next to the kettle, by your bed, or in front of the telly.

You can also watch the challenge video here. And when you’re ready to keep that energy going, click here to join the 9 Week Programme for just £9 per week.