Example exercise programme for over 60s

First – very important safety notes

Before starting:

• Get medical clearance if there's heart disease, diabetes, joint replacements or balance issues
• Wear supportive shoes
• Have a chair, wall or rail nearby for balance
• Stop if there is dizziness, chest pain or unusual shortness of breath

Rule of thumb: if you can talk comfortably while exercising, you're doing it right.

Weekly structure (simple and realistic)

• Frequency: 4–6 days per week
• Duration: 10–30 minutes per session
• Intensity: very light → light → moderate
• Focus: cardio + strength + balance

Best exercises for this group

Low impact, joint-friendly and safe:

• Walking (indoors or outdoors)
• Chair marching
• Stationary bike (if available)
• Water walking or swimming
• Standing exercises holding a chair

Beginner programme (first 6–8 weeks)

Cardio (main focus)

5 days per week.

Option A: walking

• Start with 5–10 minutes
• Comfortable pace (no rushing)
• Gradually build to 20–30 minutes

You can split it up: 10 minutes in the morning and 10 minutes later.

Option B: chair cardio (if walking is hard)

• March feet while seated
• Gentle arm swings
• Heel taps
• Do 5–10 minutes, rest, repeat

Strength and stability (very important)

2–3 days per week (10–15 minutes only). Do 1–2 sets of 8–12 reps.

Chair-based strength: sit-to-stand from chair (use arms if needed), seated leg extensions, seated marching, wall push-ups.

Standing (hold a chair): heel raises, side leg lifts, back leg lifts.

Rest as needed. No rushing.

Balance training (daily – 3–5 minutes)

Helps prevent falls.

• Stand holding a chair → lift one foot slightly
• Heel-to-toe standing
• Slow marching in place
• Weight shifting side to side

Flexibility (daily – 5 minutes)

Gentle stretches, never forcing: calf stretch, hamstrings (seated), shoulder rolls, neck turns (slow).

Sample easy week

• Monday: 10–15 min walk + 5 min balance
• Tuesday: chair strength + stretching
• Wednesday: 10–20 min walk
• Thursday: strength + balance
• Friday: 10–20 min walk
• Weekend: optional light walking or stretching

How hard should it feel?

Use a 1–10 scale:

• Aim for 3–4 out of 10
• Slightly warm
• Breathing a bit faster
• Still able to talk

If it feels like work but not strain – perfect.

Progression (slow and safe)

• Add 5 minutes at a time
• Increase days before intensity
• Strength before speed

There is no rush.

What success looks like

• Walking feels easier
• Getting up from chairs improves
• Better balance
• More energy
• Less stiffness

Weight loss may happen – but health improvements come first.