Healthy Ageing Hub
Your guide to health, active living and holistic well-being for life after 50.
Workouts for a Healthier You
Stay strong to keep doing what you love by doing strength, balance, and flexibility workouts at least 3 days a week. Here's how they support your independence.
Increase or maintain muscle strength
Improve balance, coordination, and mobility
Feel more confident moving about independently
Improve bone health
Find Suitable Workouts for You
Indicate your current activity level to explore workouts suited to your ability — all designed to be done anytime, anywhere.
Choose the most challenging activity you can do at least once a week.
Choose the most challenging activity you can do at least once a week.
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Benefits of These Workouts
Every small movement is a step towards greater independence. Here's how these workouts help you build strength and stability.
Improve strength and coordination essential for daily tasks
Improve stability and balance when walking to lower risk of falls and fractures
Improve posture
Full-Body Workouts
Strengthen your body and improve your balance and coordination to move around more confidently and independently.
Seated Full Body Workout B (Level 1)
Seated Full Body Workout B (Level 2)
Seated Full Body Workout C
Seated Full Body Workout D
Lower-Body Workouts
Strengthen your legs to get up from chairs, toilet seats, and beds more easily and safely.
Seated Thigh Workout A (Level 1)
Seated Thigh Workout A (Level 2)
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Benefits of These Workouts
These workouts can help you stay strong, steady and confident for everyday tasks. Here's how they make daily activities easier:
Improve strength and coordination essential for daily tasks such as carrying light groceries while walking
Improve stability and balance when walking to lower risk of falls and fractures
Improve posture
Full-Body Workouts
Build strength and improve coordination to make daily tasks like carrying groceries up the stairs easier.
Seated Full Body Workout A (Level 1)
Seated Full Body Workout A (Level 2)
Seated Full Body Workout B (Level 1)
Seated Full Body Workout B (Level 2)
Beginner Full Body Workout A (Level 1)
Beginner Full Body Workout A (Level 2)
Beginner Full Body Workout B
Beginner Full Body Workout D
Upper-Body Workouts
Strengthen your arms and shoulders for daily tasks like carrying objects.
Beginner Shoulder Workout A (Level 1)
Beginner Shoulder Workout A (Level 2)
Lower-Body Workouts
Strengthen your legs to make important daily movements like squatting, climbing up the stairs, and walking easier.
Seated Thigh Workout A (Level 2)
Beginner Thigh Workout A (Level 1)
Beginner Thigh Workout A (Level 2)
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Benefits of These Workouts
These workouts help you build and maintain strength so you can move with ease and confidence. Here's what they do for your body:
Keep your joints flexible and muscles strong so you can do daily activities independently
Improve your coordination so you can do daily activities with ease
Improve posture
Full-Body Workouts
Strengthen your body and improve coordination so you can keep doing the activities you love.
Seated Full Body Workout A (Level 2)
Beginner Full Body Workout A (Level 1)
Beginner Full Body Workout A (Level 2)
Beginner Full Body Workout C
Beginner Full Body Workout E
Upper-Body Workouts
Build stronger shoulders to make lifting and carrying easier – from grocery bags to laundry baskets.
Beginner Shoulder Workout A (Level 1)
Beginner Shoulder Workout A (Level 2)
Lower-Body Workouts
Strengthen your legs to brisk walk and climb stairs with ease and reduce muscle soreness.
Beginner Thigh Workout A (Level 2)
Beginner Thigh Workout B (Level 1)
Beginner Thigh Workout B (Level 2)
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Benefits of These Workouts
These workouts are designed to help you continue doing the activities and sports you love. Here's how they support your active lifestyle:
Build muscle strength and joint stability to reduce risk of injuries when exercising
Improve your coordination to keep enjoying the sport you love
Build stamina so you don't get tired as quickly during exercise
Full-Body Workouts
Improve your strength and coordination to enjoy the sports you love.
Intermediate Full Body Workout A (Level 1)
Intermediate Full Body Workout A (Level 2)
Intermediate Full Body Workout B
Intermediate Full Body Workout C
Intermediate Full Body Workout D
Intermediate Full Body Workout E
Intermediate Full Body Workout F
Upper-Body Workouts
Strengthen your arms, shoulders and chest to keep doing the activities you enjoy.
Intermediate Bicep and Shoulder Workout A (Level 1)
Intermediate Bicep and Shoulder Workout A (Level 2)
Intermediate Bicep and Chest Workout A (Level 1)
Intermediate Bicep and Chest Workout A (Level 2)
Lower-Body Workouts
Build lower-body strength to make activities like running and cycling a breeze.
