Printed decks

Get Fit Around a Desk Job · the new backs

Turn it over.
Everything you need to start.

Each back carries the cue, the action, the support you need and a tiny first step, at a size you can read on the fridge.

20 backs, made for the hand.
Designed at Postcard size, 100 × 154 mm. The reading pages keep the extra explanation and full citations.

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Tap a card to compare its front and new back. The comparison prints at 100 × 154mm; use 100% scale and check the 50mm line.

Front of GF-F07Back of card GF-F07: Do your chair stand set. When: your lunch break ends Do this: Sit near the front of a stable chair, feet flat and hip-width apart. Lean forward, stand, then sit with control. Start with five repetitions; choose a repeatable count. Start tiny: Do one supported chair stand. Keep in mind: Use a non-wheeled chair that will not slide. Stop for pain or feeling unwell.
50mm · GF-F07 · actual size
Front of GF-F08Back of card GF-F08: Do your push-up set. When: you finish a morning work block Do this: Use a wall or fixed counter. Hands shoulder-width, body straight: bend elbows to lower toward it, then press away. Start with five controlled repetitions. Start tiny: Do one push-up with your chosen support. Keep in mind: Use a fixed surface and clear floor. Stop for pain or feeling unwell.
50mm · GF-F08 · actual size
Front of GF-F09Back of card GF-F09: March in place for two minutes. When: your midday break begins Do this: Stand beside a stable chair and alternate knee lifts at a comfortable pace, holding support if useful. If standing is not a fit, sit tall and alternate knee lifts; begin with arm swings only if needed. For moderate effort, use a pace where you can talk but not sing. Start tiny: March for twenty seconds in your chosen position. Keep in mind: Use stable support and a clear area; stop if you feel pain or become unwell.
50mm · GF-F09 · actual size
Front of GF-F10Back of card GF-F10: Do a bird-dog set. When: your afternoon break begins Do this: On hands and knees, put hands below shoulders and knees below hips. Brace your abdomen, keep your back long and breathe. Reach one arm forward and return; repeat with the other arm, then each leg. Start with three reaches per side. Start tiny: Reach one arm forward once. Keep in mind: Use a clear, padded floor. Stop for pain or feeling unwell.
50mm · GF-F10 · actual size
Front of GF-F11Back of card GF-F11: Do a supported calf-raise set. When: you wait for the kettle Do this: Stand behind a solid counter or chair and hold it for balance. Slowly rise onto both toes, then lower your heels with control. Five repetitions is a starting suggestion; choose a smooth count. Start tiny: Rise onto your toes once. Keep in mind: Use a fixed support and clear floor; stop for pain or feeling unwell.
50mm · GF-F11 · actual size
Front of GF-F12Back of card GF-F12: Do your glute-bridge set. When: you roll out your exercise mat Do this: Lie on your back with knees bent and feet flat. Keep your back comfortable and neutral; tighten your abdomen, lift your hips toward a line from shoulders to knees, then lower. Start with five controlled repetitions. Start tiny: Try one small, comfortable hip lift. Keep in mind: Use a clear floor or firm mat. Skip this version if getting down and up is difficult or it causes pain.
50mm · GF-F12 · actual size
Front of GF-G07Back of card GF-G07: Add seated band rows to strength days. When: you finish your push-up set on a strength day Do this: Sit upright on a solid chair. Place a resistance band under both feet and hold an end in each hand; pull toward your waist with elbows close to your sides, then release slowly. Start with one set of 5–10 controlled rows. Start tiny: Do one light, controlled row. Keep in mind: Inspect the band first and keep it under your feet; do not use a frayed band.
50mm · GF-G07 · actual size
Front of GF-G08Back of card GF-G08: Take your brisk walk. When: your midday break begins on a workday Do this: Walk your chosen time on a clear, familiar route. Start with 5–10 minutes at a pace where you can talk but not sing. Start tiny: Walk or roll for two minutes. Keep in mind: Choose a safe route. Stop for pain or feeling unwell.
50mm · GF-G08 · actual size
Front of GF-G09Back of card GF-G09: Practice a loaded hip hinge. When: you finish your last strength move Do this: Stand hip-width with knees soft. Push your hips back and slide your hands toward your knees, keeping your back long; stand tall again. Begin with five unloaded reps. When these stay smooth, hold a light, closed backpack close to your thighs. Start tiny: Rehearse one unloaded hip hinge. Keep in mind: Keep the pack closed and light, use a clear space, and stop for pain or loss of control.
50mm · GF-G09 · actual size
Front of GF-G10Back of card GF-G10: Carry one manageable household load. When: you finish a strength round Do this: On a clear, level path, carry a light, closed bag or weight at one side for 10–20 steps. Set it down, switch hands and return. Keep your trunk tall and the load secure; begin very light. Start tiny: Walk five steps empty-handed. Keep in mind: Keep the route level and clear; use a secure grip and stop if you lean, feel pain or become unwell.
50mm · GF-G10 · actual size
Front of GF-G11Back of card GF-G11: Step up and down with control. When: you pass a clear bottom stair Do this: Use a low, stable step near a wall or rail. Step up with one foot, bring the other to join it, then step down slowly. Alternate the leading leg. Start with five steps per side. Start tiny: Step onto the low step once. Keep in mind: Use a railing or wall nearby and the whole foot on the step. Stop for pain, dizziness or unsteadiness.
50mm · GF-G11 · actual size
Front of GF-G12Back of card GF-G12: Dance for ten steady minutes. When: you close your workday Do this: Clear a safe space and dance to music for ten minutes at a pace where you can talk but not sing. Start with a shorter stretch if needed; choose seated arm-and-leg rhythm if standing does not fit. Start tiny: Dance or move to music for one minute. Keep in mind: Clear loose rugs and nearby objects; stop for pain, dizziness or feeling unwell.
50mm · GF-G12 · actual size
Front of GF-M05Back of card GF-M05: Repeat the same four-move strength session. When: you finish work on either chosen strength day Do this: On two nonconsecutive days, repeat one round below using your chosen versions and repetitions. The listed counts are starting suggestions. Rest as needed. Start tiny: Do one chair stand and one controlled row. Keep in mind: Use stable support and an intact band. Stop for pain or feeling unwell.
50mm · GF-M05 · actual size
Front of GF-M06Back of card GF-M06: Progress one move after two easy sessions. When: you begin a familiar strength move Do this: After two comfortable, controlled sessions with the same move, add one repetition or slightly more resistance next time. Change one thing; keep control. Start tiny: Do one controlled rep with today's version. Keep in mind: Do not increase through pain or loss of control; stop if you feel unwell.
50mm · GF-M06 · actual size
Front of GF-M07Back of card GF-M07: Do your steady endurance sessions. When: your chosen endurance slot begins Do this: In two chosen slots each week, do steady cardio: brisk walking, cycling, dancing or wheeling. Start with 15 minutes or your current comfortable time, at a pace where you can talk but not sing. Add time gradually. Start tiny: Take a five-minute steady movement session. Keep in mind: Use a safe route or clear space; stop for pain or feeling unwell.
50mm · GF-M07 · actual size
Front of GF-M08Back of card GF-M08: Log one strength set for comparison. When: you finish the last set of a strength move Do this: Write one line with the movement and version, resistance used and controlled repetitions from your final set. Repeat the same setup next time when practical so your strength work has a useful comparison. Start tiny: Write today’s version and reps. Keep in mind: Record only what you actually did; do not add a test set to exhaustion.
50mm · GF-M08 · actual size
Front of GF-C05Back of card GF-C05: Complete two strength sessions and three walks. When: you begin a new workweek Do this: Follow this five-session starter week. Start tiny: Do one chair stand and march for one minute. Keep in mind: Use safe, accessible versions. Stop for pain or feeling unwell.
50mm · GF-C05 · actual size
Front of GF-C06Back of card GF-C06: Compare two strength moves in four weeks. When: you begin a four-week strength block Do this: Compare effort in two repeatable strength sets. Start tiny: Record one comfortable chair-stand set. Keep in mind: Leave several good reps possible. Stop if unwell.
50mm · GF-C06 · actual size
Front of GF-C07Back of card GF-C07: Try two cardio modes in two weeks. When: you choose your next two movement slots Do this: Try two activities at a talk-but-not-sing pace. Start tiny: Try one minute of the first activity. Keep in mind: Use safe routes or a clear floor; stop if unwell.
50mm · GF-C07 · actual size
Front of GF-C08Back of card GF-C08: Complete one local active outing. When: you choose an open weekend slot Do this: Walk or roll to a nearby place within two weeks. Start tiny: Reach the nearest safe route marker. Keep in mind: Use a familiar, accessible route and suitable conditions.
50mm · GF-C08 · actual size
· Front & new back