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SESenior Exercises

Gentle movement for adults 60+

Feel stronger. Stay steady. Keep doing what you love.

Friendly, easy-to-follow exercises and printable plans designed to help you move with more confidence—at home, at your pace.

Explore free exercises See printable plans
No gym neededClear instructionsBeginner friendly
Active older adults enjoying a gentle balance class
Movement that meets you where you areSimple • supportive • practical
01Made for everyday life
02Seated options included
03Printer-friendly plans
04Start with just 5 minutes

Move your way

Free exercises for every kind of day

Whether you want steadier steps, easier mornings, or more strength for daily tasks, choose a gentle place to begin.

BA

Balance & stability

Simple standing exercises to support steadier steps and everyday confidence.

Try a balance move
CH

Chair exercises

Comfortable seated movements for mobility, circulation, and gentle strength.

Try a seated move
ST

Everyday strength

Build useful strength for stairs, shopping bags, gardening, and getting up with ease.

Try a strength move
MO

Flexibility & mobility

Calm stretches and joint-friendly movements to help you feel less stiff.

Try a mobility move
WA

Walking & stamina

Gentle ways to build endurance so daily outings can feel more comfortable.

Start gently
AM

Morning movement

Short wake-up routines to loosen your body and begin the day feeling capable.

Try the routine

Free 5-minute routine

A small start that feels good

Use a sturdy, non-rolling chair for support. Move slowly and stay within a comfortable range—there is no need to push.

Safety first: Stop if you feel pain, dizziness, chest discomfort, or unusual shortness of breath. If you are unsure whether an exercise is suitable, check with a qualified health professional.
1

Easy shoulder rolls

Sit or stand tall. Roll shoulders gently back, then forward.

30 seconds
2

Seated marching

Sit near the front of the chair and lift one knee at a time.

60 seconds
3

Supported heel raises

Hold the chair, rise onto your toes, pause, and lower slowly.

8–10 reps
4

Sit to stand

Stand from the chair with control, using your hands if helpful.

5–8 reps
5

Side-to-side steps

Hold the chair if needed and take small, comfortable side steps.

60 seconds

Print it. Follow it. Feel progress.

Simple plans to keep you moving

Large-print, ink-friendly exercise packs with clear weekly plans—made to be easy to use at home.

7-day plan

Balance Builder

$4.95Coming soon

A gentle one-week plan for steadier movement and confidence.

  • 7 large-print daily cards
  • Standing and supported options
  • Progress tracker included
Beginner pack

Chair Exercise Starter

$6.95Coming soon

A friendly collection of seated routines for gentler days.

  • 12 illustrated exercises
  • Three 10-minute routines
  • Weekly checklist included
4-week program

Stronger at Home

$9.95Coming soon

A practical month of strength, mobility, and balance sessions.

  • 4 progressive weekly plans
  • Everyday strength focus
  • Notes and habit tracker
The printable shop is being prepared.In the meantime, enjoy the free routine and explore your exercise options above.
Browse free exercises
“Exercise should help life feel bigger—not make movement feel intimidating.”
The Senior Exercises approach

Encouragement, not pressure

Your pace is the right pace

Senior Exercises is being built as a practical library of gentle movement ideas for older adults, families, carers, and activity coordinators. Every resource aims to be clear, calm, and useful in real life.

Plain-language guidance
Comfortable alternatives
Large, readable print
No fitness jargon

Five minutes is enough to begin.

Choose one gentle movement, take your time, and notice how you feel.

Start the free routine