Fitness for All
Be active, feel well, and stay independent with Fitness for All. Designed in collaboration with Kamilla Haufort, a healthy ageing consultant, these free online resources help you build strength and balance. Enjoy the benefits of regular movement today!
Why fitness matters
Hear from Pamela, David, Kate, Glennis, Hannah, and Peter about the benefits of fitness classes including:
- Independence
- Managing health conditions
- Mobility and falls prevention
- Community support and making friends
Explore free fitness resources
Fitness for All is here to help you boost your strength and balance. The resources on this page include:
- A video of a guided exercise class
- Short video clips with tips and highlights from the class
- Free exercise guides to practise at your own pace
Each exercise includes step-by-step instructions, safety tips, and different ways you can try them.
Easy at home balance exercises
You can follow along with this video to try out some balance challenges that are easy to do at home.
Scroll down to find free downloadable exercise sheets to keep or share with friends.
Next, you can use the videos below to progress through individual exercises at your own pace.
Free exercise guides to download
Exercise sheets
Printable one page guides
Choose an exercise to learn and practice
These individual exercise videos, taken from the long video above, are designed so you can choose the exercises your body needs to create your own at home strengthening routine.
Biceps curls
Practice biceps curls to help you lift shopping bags, carry small children, or open tight jars.
Triceps kickbacks
Strengthening your triceps helps you with reaching, brushing your teeth, and cleaning.
Sit-to-stand
Sit-to-stand exercises help you climb the stairs, get up from a chair, and get out of bed.
Standing leg raises
Strengthening your glutes and thighs helps you stand, walk, and climb the stairs.
Tandem stance
Practice tandem stances to improve your balance, increase ankle stability, and reduce risk of falls.
Explore more ways to keep moving
If you would like to explore more ways to boost your strength and balance, check out these other LiveUp resources. They offer extra ideas and exercises to help you stay active and independent.
10 chair yoga poses for older people
Check out 10 chair yoga poses you can try at home. These seated movements are a low‑impact way to improve your strength, mobility, and balance.
The benefits of Tai Chi for healthy ageing
Tai Chi might be low in impact, but it's high in reward. Learn about the benefits of Tai Chi for healthy ageing and follow along with a video demonstration.
Walking football for healthy ageing
Walking football swaps running for walking to make it easier to stay active. Learn more about the game and hear from real players about its benefits.
Frequently asked questions
This class is designed to be safe, gentle, and accessible for people with varying movement levels. There are modifications to help you exercise at a pace and intensity that feels right for your body.
However, everyone’s health needs are different. Speak with your doctor or health professional before trying new exercises, if you:
- Have a medical condition
- Had a recent injury or illness
- Had recent changes to your strength, balance, or other abilities
- Are experiencing pain
- Haven't exercised in a while
They can help you work out how to participate safely.
Many of these exercises have variations with or without support or extra resistance. To have access to all options, make sure you have:
- A chair for support
- Something to use as handheld weights, such as dumbbells or unopened cans of food
- A resistance band or TheraBand
- Some even and uncluttered floor space
The Department of Health recommends doing strength training at least twice a week, and balance or mobility exercises at least 3 times a week. However, it's important to go at a pace that feels right for you.
You don't need to complete the whole class at once. You can start with the short videos to build your confidence and get used to the movements.
As you feel stronger, you can repeat the exercises, try more sections, or move on to the full class.
You can also add other activities and everyday movements to your routine. Doing a mix of exercises can help you stay engaged and support all aspects of your health.
