Australian fitness professional Heath Jones has made it his business to help older adults and complete beginners improve balance, strength and mobility.
Intrinsic to his method is consistency. It’s a core pillar of Active and Ageless, the age-adapted, over-50s health clubs he has launched in New South Wales and Queensland.
“In later life, the goal isn’t [to undertake] intense workouts—it’s moving well, often and without fear,” Jones tells Fit&Well.
Jones promotes the use of “simple and safe” daily workouts, rather than all-or-nothing routines, to build confidence first, followed by strength.
“Short, simple routines done consistently deliver far better results than complex programs,” he says, adding that “if you can move safely today, you can improve tomorrow”.
Here, Jones has provided a five-move routine that can be done at home with minimal equipment, incorporating functional movements that mirror the actions people take every day.
“Balance, strength and mobility are trainable at any age,” he says. “And small daily habits [like these] create long-term independence and longevity.”
How to do the home workout for seniors
Jones’ beginner-friendly routine combines four bodyweight exercises with a brisk walk.
He explains that when the workout is repeated over time, it will help develop lower-body and core stability, reduce the risk of falls, and improve cardiovascular health.
Perform two sets of each exercise for the prescribed number of reps or duration, then walk for 10-30 minutes, depending on the time you have available.
“I also teach the 50% rule,” says Jones. “On low-energy days, do half the reps or half the time. Consistency matters more than perfection.”
1. Sit-to-stand
Sets: 2 Reps: 8-12
- Sit on a sturdy chair with its back against a wall to keep it in place.
- Without using your arms to help, press through your feet to stand.
- Again, without using your hands, bend your hipes then your knees to slowly lower yourself into the seat.
- That’s one full rep. Repeat for 8-12 controlled reps.
Jones says: “Chair squats improve leg strength and independence. Focus on slow and controlled movement.”
2. Marching in place
Sets: 2 Time: 30-60sec
- Stand tall and march on the spot.
- Pump your arms and lift your feet to mid-shin height with each step.
- If feeling unstable, hold the top of a chair to aid balance.
Jones says: “Standing marches boost balance and improve hip mobility, while delivering light cardio too.”
3. Standing heel-to-toe balance hold
Sets: 2 Time: 20-30sec each side
- From standing, place one foot directly in front of the other as if standing on a tightrope.
- Keep the toe of your back foot touching the heel of your front foot.
- Keep your arms by your side or out wide to aid balance.
- Look straight ahead. After 20-30 seconds, switch sides.
Jones says: “This simple balance test trains stability and improves fall prevention.”
4. Wall push-up
Sets: 2 Reps: 8-12
- Place your hands on a wall in line with your shoulders.
- Take a big step back, straightening your arms.
- Bend your elbows to bring your chest toward the wall while keeping your body in a straight line from your shoulders to your ankles.
- Push away from the wall powerfully.
- If this feels too easy, step further away from the wall to change the angle.
Jones says: “Wall push-ups build upper-body and core strength safely.”
5. Brisk walking
Sets: 1 Time: 10-30min
- Set a pace that allows you to hold a conversation throughout.
- If you struggle to speak in full sentences without having to pause to take a breath, slow down your pace.
Jones says: “Brisk walking supports cardiovascular health and helps improve VO2 max for beginners.”
Heath Jones is the founder of Active and Ageless, an Australian over-50s health club based in New South Wales and Queensland. He specializes in helping older adults and complete beginners to build balance, strength and mobility safely so they can stay independent and confident as they age. A former Australian Army medic, Jones holds a graduate certificate of sport and exercise from the University of Southern Queensland and completed a certified functional aging group specialist program from the Functional Aging Institute.
