The system means I have 12 free sessions at the gym and swimming pool between now and Christmas. The woman handling my induction this morning will be seeking out exercises specifically for my shoulder issues.
Today I spent 10 minutes on the treadmill, keeping my heart rate at around 130. There was 5 minutes on the bike, again at 130 bpm, 50 repetitions on the rowing machine, and having a go on various other bits of kit. This evening I took a half mile walk.
Next week, I'll do more work on the treadmill, bike and rowing machine, and hopefully add in some shoulder-specific things. Then, it will be time to go swimming. When I was swimming back in May I found it to be very useful for my shoulder.