Read this once. It stays true every week.

1. 1. Get doctor clearance first

   This app does not replace physical therapy, cardiac care, or your doctor. If you had mid-back surgery, joint problems, or heart symptoms, ask the doctor who knows you before you start — and again if anything changes.

2. 2. Stop for these signs

   Chest pain or pressure. Dizziness. Shortness of breath. New or worsening back or neck pain. Numbness or tingling. Sit down, rest, and use your usual emergency plan (including nitroglycerin if that was prescribed). Do not ‘push through.’

3. 3. High stance only

   Keep the knees soft, never bent deep. If a teacher sinks, you stay tall. You should be able to sit down in one second.

4. 4. Do not twist the spine under load

   Turn with small steps of the feet. Do not wring the ribcage to reach farther. After thoracic surgery, small and slow is the form.

5. 5. A chair stays in the room

   Keep a sturdy chair at the end of your walking lane. Use it if a step wobbles. You do not have to sit the whole session — and you are allowed to.

6. 6. Never hold the breath

   Breathe in and out, easy and quiet. If you catch yourself holding, stop the movement and exhale.

• — Stand up slowly, especially if you take a beta blocker.
• — Keep a phone within reach.
• — Shoes with a back, or barefoot on a non-slip floor — not socks on wood.
• — Clear a rug-length lane. Park the chair at one end so it cannot roll.
• — In-place walking still counts. You do not need a long hallway.

You cannot skip this. Week 1, Session 1 opens next.