Tips & Tricks
To help you get the most from your workout
Starting fitness workouts for the first time can be daunting, and if not done properly it can be dangerous. We’ve put together a few ideas to get you started, so you can perform our workouts confidently, and safely, wherever you are.
Top 10 general tips for older adult home workouts
1. Start slow - Depending on your fitness level, begin with shorter workouts and gradually increase the duration as you feel comfortable and as you get stronger.
2. Listen to your body - Pay attention to how you feel during and after each session. It’s important to keep challenging yourself, but you also need to go at your own pace and not overdo it.
3. Stay hydrated - Keep a water bottle nearby during your workouts to stay refreshed, especially on warmer days.
4. Warm up and cooldown - Always begin your workout with a warm-up to prepare your muscles and joints, and end with a cool-down to help your body recover. These are always included in our 30 minute workouts.
5. Create a routine - Establish a consistent workout schedule that fits your lifestyle. Having a set time for exercise can help you stay committed and make it a regular part of your day.
6. Position your screen at eye level - Ensure your computer, TV, or tablet is at eye level to avoid straining your neck or looking down all the time. If you can, connect your ipad/laptop to your TV via an HDMI cable so it’s nice and big.
7. Incorporate variety - Mix different types of exercises—such as strength training, chair cardio, and balance workouts—to keep things interesting and work different muscle groups. This variety can also help prevent boredom.
8. Set realistic goals - Start with achievable goals that focus on gradual progress rather than perfection. Celebrate small victories along the way to stay motivated.
9. Track your progress - Keep a journal or use an app to log your workouts, noting how you feel and any improvements in strength or endurance. Tracking progress can help you stay motivated and identify what works best for you.
10. Talk to us! - We specialise in older adults exercise and have worked with thousands of participants. Let us help you get set up and choose the right exercise program for your body.
By following these tips, you will be able to create a safe, enjoyable, and effective home workout routine that promotes physical health and overall well-being.
2. Listen to your body - Pay attention to how you feel during and after each session. It’s important to keep challenging yourself, but you also need to go at your own pace and not overdo it.
3. Stay hydrated - Keep a water bottle nearby during your workouts to stay refreshed, especially on warmer days.
4. Warm up and cooldown - Always begin your workout with a warm-up to prepare your muscles and joints, and end with a cool-down to help your body recover. These are always included in our 30 minute workouts.
5. Create a routine - Establish a consistent workout schedule that fits your lifestyle. Having a set time for exercise can help you stay committed and make it a regular part of your day.
6. Position your screen at eye level - Ensure your computer, TV, or tablet is at eye level to avoid straining your neck or looking down all the time. If you can, connect your ipad/laptop to your TV via an HDMI cable so it’s nice and big.
7. Incorporate variety - Mix different types of exercises—such as strength training, chair cardio, and balance workouts—to keep things interesting and work different muscle groups. This variety can also help prevent boredom.
8. Set realistic goals - Start with achievable goals that focus on gradual progress rather than perfection. Celebrate small victories along the way to stay motivated.
9. Track your progress - Keep a journal or use an app to log your workouts, noting how you feel and any improvements in strength or endurance. Tracking progress can help you stay motivated and identify what works best for you.
10. Talk to us! - We specialise in older adults exercise and have worked with thousands of participants. Let us help you get set up and choose the right exercise program for your body.
By following these tips, you will be able to create a safe, enjoyable, and effective home workout routine that promotes physical health and overall well-being.
Top 10 tips for older adults performing cardio exercise
1. Clear your space - Ensure your exercise area is free from obstacles and has enough room for you to move safely without bumping into furniture.
2. Wear appropriate footwear - Use supportive, non-slip, lace-up shoes to prevent falls and provide proper support during your workout.
3. Start with the feet - If you are doing a new routine with challenging arms or quick changes, always start with the feet. Get the lower body movement right before adding in the arm movement.
4. Follow the instructor's cues - Pay close attention to what we are saying when we teach, as we are regularly giving guidance on proper form and intensity.
5. Modify as needed - If a movement feels too challenging, feel free to modify it. We often offer alternatives when we’re teaching, or you can simply reduce the range of motion, or focus just on the arms or legs.
6. Use a chair for support - Keep a sturdy chair nearby for balance support during standing exercises or to sit on if you need a break.
7. Listen to your body - If you experience pain, dizziness, or shortness of breath beyond normal exertion, stop exercising and rest.
8. Pace yourself - Start with shorter sessions and gradually increase duration as your cardiovascular fitness improves. It's okay to take breaks during the workout.
9. Practise good posture while seated - During seated workouts, sit up tall in your chair, keeping your back straight, shoulders relaxed, and feet flat on the floor to start with. Avoid leaning forward or slouching, as this helps maintain alignment and reduces strain.
10. Be consistent but allow for recovery - Aim for regular workouts, but give yourself rest days between sessions to allow your body to recover.
Safety is paramount. If you have any health concerns or conditions, consult with your healthcare provider before starting our exercise program.
2. Wear appropriate footwear - Use supportive, non-slip, lace-up shoes to prevent falls and provide proper support during your workout.
3. Start with the feet - If you are doing a new routine with challenging arms or quick changes, always start with the feet. Get the lower body movement right before adding in the arm movement.
4. Follow the instructor's cues - Pay close attention to what we are saying when we teach, as we are regularly giving guidance on proper form and intensity.
5. Modify as needed - If a movement feels too challenging, feel free to modify it. We often offer alternatives when we’re teaching, or you can simply reduce the range of motion, or focus just on the arms or legs.
6. Use a chair for support - Keep a sturdy chair nearby for balance support during standing exercises or to sit on if you need a break.
7. Listen to your body - If you experience pain, dizziness, or shortness of breath beyond normal exertion, stop exercising and rest.
8. Pace yourself - Start with shorter sessions and gradually increase duration as your cardiovascular fitness improves. It's okay to take breaks during the workout.
9. Practise good posture while seated - During seated workouts, sit up tall in your chair, keeping your back straight, shoulders relaxed, and feet flat on the floor to start with. Avoid leaning forward or slouching, as this helps maintain alignment and reduces strain.
10. Be consistent but allow for recovery - Aim for regular workouts, but give yourself rest days between sessions to allow your body to recover.
Safety is paramount. If you have any health concerns or conditions, consult with your healthcare provider before starting our exercise program.
Top 10 tips for older adults strength workouts with bands or dumbbells
1. Clear your space - Ensure your exercise area is free from obstacles and has enough room to move safely without bumping into furniture.
2. Wear appropriate footwear - Use supportive, non-slip shoes to prevent falls and provide proper support during your workout.
3. Start with lighter weights or resistance - Begin with lighter dumbbells or less resistant bands, and gradually increase as you build strength and confidence.
4. Follow the instructor's form cues - Pay close attention to our instructions as we speak about proper form - this will maximise your workout benefits and prevent injury.
5. Modify as needed - If you can’t do an exercise or movement correctly, don’t do it at all. We often will provide alternatives as we teach, but if not, do the exercise without the weight, or skip to the next exercise.
6. Focus on controlled movements - Perform each exercise slowly and with control to ensure proper technique and reduce the risk of injury.
7. Maintain proper breathing - Remember to breathe steadily throughout the exercises. Exhale during the exertion phase and inhale during the relaxation phase.
8. Engage your core - Keep your core muscles activated during exercises to improve stability and support your movements.
9. Stand tall and maintain good posture - Keep your shoulders back, chest lifted, and head up while exercising. Avoid looking at the floor; this helps maintain balance and alignment.
10. Listen to your body - If you experience pain (beyond normal muscle fatigue), dizziness, or shortness of breath, stop exercising and rest. It's important to challenge yourself, but not to the point of discomfort or pain.
Consistency is key, but allow for adequate rest between workouts to prevent overexertion and promote recovery.
2. Wear appropriate footwear - Use supportive, non-slip shoes to prevent falls and provide proper support during your workout.
3. Start with lighter weights or resistance - Begin with lighter dumbbells or less resistant bands, and gradually increase as you build strength and confidence.
4. Follow the instructor's form cues - Pay close attention to our instructions as we speak about proper form - this will maximise your workout benefits and prevent injury.
5. Modify as needed - If you can’t do an exercise or movement correctly, don’t do it at all. We often will provide alternatives as we teach, but if not, do the exercise without the weight, or skip to the next exercise.
6. Focus on controlled movements - Perform each exercise slowly and with control to ensure proper technique and reduce the risk of injury.
7. Maintain proper breathing - Remember to breathe steadily throughout the exercises. Exhale during the exertion phase and inhale during the relaxation phase.
8. Engage your core - Keep your core muscles activated during exercises to improve stability and support your movements.
9. Stand tall and maintain good posture - Keep your shoulders back, chest lifted, and head up while exercising. Avoid looking at the floor; this helps maintain balance and alignment.
10. Listen to your body - If you experience pain (beyond normal muscle fatigue), dizziness, or shortness of breath, stop exercising and rest. It's important to challenge yourself, but not to the point of discomfort or pain.
Consistency is key, but allow for adequate rest between workouts to prevent overexertion and promote recovery.
Which way will you work out?
TAF/LIVE ZOOM CLASSES
We're live with fabulous weekly workouts from Trudi, Bree and Carol. Meet other participants before class starts, enjoy a fixed start time, and get a great workout!
TOTAL AGILITY MEMBERSHIP
A huge workout library all in one spot - standing, chair-based, floor, cardio, balance, dumbbells, band, ball workouts, designed just for you!
SIT AGILITY MEMBERSHIP
Prefer to stay seated for your workouts? No problem! Improve your fitness, strength and coordination with our seated workouts that still pack a punch!
AGILITY WORKOUT DVDs
Seated and standing cardio and strength workouts, as well as core and balance work, in a range of styles that use ball, band, mat, chair and weights. Choose from low intensity Happy Heart, medium Zippy Zest, or high Power Plus.
BETTER BALANCE DVDs
Two workouts from Trudi that focus on improving balance, strength and co-ordination through a series of low intensity standing exercises, using a chair to assist balance. Includes bonus stretches!
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