The Get Moving Programme is designed to support the hardest part of the exercise journey – getting started!

This low intensity exercise programme is designed for people over the age of 50 who have either never exercised, or have been inactive for a period of time.

The exercise programme focuses on doing one thing every single day for four weeks, becoming more challenging as you progress.

Take the 30-second chair test.

The simple exercise of sitting down and standing up again without holding onto anything is a simple test of muscle strength, endurance and balance.


Sit comfortably on a dining room chair with your feet planted firmly on the ground. Set a stopwatch and simply stand (without using your hands or arms for support), then sit again (gently) as many times as you can in 30 seconds.

A healthy 50 year old women should be able to achieve at least 12 and a healthy 50 year old men should manage 14.

If you find this easy, progress to a softer, lower easy-chair which demands greater strength and balance to get up and down from without support.

Don’t skip a warm up or cool down

Spending a few minutes completing some dynamic mobility at the start and the end of every workout is a great way to aid muscle flexibility.

The Warm Up

Warming up is incredibly important and often overlooked. The warm up prepares the brain and the body for what is to come during the workout.

By slowly increasing the heart rate and blood flow helps mobilise the joints and lengthen the muscles. A good warm up also reduces the chance of injury.
We cannot expect the body to go from zero to hero instantly – think of it as a car that needs warming up on an icy day!

Cool Down

A cool down following your workout is based on decreasing intensity levels to bring your heart rate down and return your body back to a restful state.

Completing some dynamic stretches will aid recovery by returning the muscles to their normal length and will help with any muscles soreness, by reducing the levels of lactic acid in the blood.


Getting Started - Day 1

This is the first move of the 30 day programme, the backward lunge.
Repeat the move 10 times. Give it a go!
View our Youtube channel to view the full workout programme and subscribe for more videos like this.

3 tips for people who haven’t exercised before or have been inactive for a long period of time.

It doesn’t matter where you start, but just start! Don’t put it off until next week.
Don’t say to yourself you need to get fit first, just start.

  1. Little and often is key
    Try not to be intimidated by exercise. Set yourself easy, tangible goals to begin with so that you can feel a sense of accomplishment. Simply doing ten mins of activity every day will drastically improve your health.
  2. Hide exercise in daily activities
    Vacuuming the house, washing the car, mopping the floor or your walking at some point during your commute to work, all of these activities will increase your heart rate and get you burning calories. Doing these small additional things really does make all the difference to our overall activity level.
  3. Walk, walk and then do more walking
    In my opinion, walking is hugely underestimated for it’s health and fitness related benefits. Everyone should be walking for thirty minutes every single day. This is a non negotiable baseline for health. To start, this can be broken down into three ten minute walks each day, with the aim of building up to a full 30 min walk.
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