Exercises For Older People


Exercises for older people are critical for health, fitness and mobility. Tone up, slim down and strengthen your body with this selection of short workouts that you can do in the comfort of your own home.  

Floor exercises may be done lying on a bed if preferred or take a look at the Getting Safely on and off the Floor video to help you gain confidence.

DIY Fitness Test

Testing our fitness is a great way to check our strength, suppleness and stamina. Here, fitness expert Mary Morris demonstrates the fitness tests included in The 28-Day Immunity Plan book which check how we measure up against the scientific norms for our age. To view the expected results by age range please click here.

To skip to a particular test use the markers on the video timer.

Seated Warm Up

Warming up before any workout is really important. Follow this warm-up session before the other seated workouts in this section. If you are very new to exercise you may find this workout is enough for you initially. By starting with this programme you can help your body become familiar with the moves in a gentle fashion whilst mobilising the joints.

Seated Aerobics

Ideal for those who are uncomfortable at the thought of doing standing aerobics, fitness supremo Mary Morris has created a brilliant workout you can do from a chair.

Seated Strength Workout

Maintaining muscle strength is vital to health but not everyone is able to do a strength workout from the floor or whilst standing. Here fitness expert Mary Morris teaches a safe and highly effective strength workout from a chair.

The Foot Workout

Mary demonstrates a very effective workout for your feet, helping to keep them strong and supple. This is particulary valuable if you suffer from arthritic feet.

(Balance Cushions are available to purchase in our shop)

The Hand Dance

Keeping our hands agile is really important as we get older. In this mini workout, Mary shows Rosemary a sequence of effective exercises that are particularly valuable in aiding hand mobility and flexibility.

The Forever Young Workout

Workout with Rosemary in this full length strength workout. This was first illustrated in her book ‘Secrets of Staying Young’ which featured Rosemary and her 89 year old mother-in-law, Jeanne.

Osteoporosis Workout

Mary demonstrates this gentle workout designed for those living with osteopenia or osteoporosis. Listen to your body and exercise at the level suitable for you.


Maintaining our flexibility is really important for us to be able to stay independent as we get older. This simple exercise routine can really help loosen up our upper body and improve our posture.

Leg Strengthener and Bottom Toner

This short sequence will help to keep your legs fit and strong and your bottom toned. Having strong leg muscles is vital if we are to maintain our independence as we get older.

Posture Practice

Poor posture is one of the earliest signs of age! Practise these simple exercises regularly and transform your posture and stay young!

(Toning Bands are available to purchase in our shop)

Pelvic Floor Exercises

Strengthening our pelvic floor is important at any age but even more so as we grow older. Here Mary Morris explains, and Rosemary demonstrates, the intricacies of finding the correct technique to achieve maximum benefit.

Meet Mary Morris MSc

Rosemary asks Mary Morris, choreographer of many of the exercise routines on this site, about her distinguished career in the fitness industy, her life, and what drover her to become such a respected fitness expert and Teacher Trainer.