Exercise Materials

older man laughing

Physical activity is one of the most effective ways of positively influencing our health. Regular exercise can lower our risk of getting serious conditions, such as stroke, heart disease and certain cancers. It can add years to our lives, but most importantly, it keeps us happy and helps us maintain our independence.

The following exercise materials have been designed to help strengthen the muscles and bones we need to keep us active and prevent us from having a fall in later life.

They are designed to be used on their own at home, but to get the best results, supplement them by joining a class, and speaking to a qualified instructor.

Your GP will be able to advise you on local classes and activities suitable for you.


Be Strong, Be Steady DVD
£12 + p&p

Be Strong, Be Steady is designed to help strengthen muscles, increase flexibility and improve balance. It progresses from chair-based to standing exercises, with clear instructions and demonstrations led by older people.

Step to the Future DVD

Step to the Future progresses through two levels, with a focus on improving endurance as well as strength and balance. The programme includes chair-based, standing and floor exercises.

The programme's presenter, Seona Ross, has over 65 years experience teaching exercise, and is joined by an enthusiastic team of older people.

Available in English or Hindi, with English subtitles.

Exercise book

Strength and balance exercises for healthy ageing
£6 + p&p

This A4 work book is a step-by-step guide of chair-based and standing exercises to improve strength and balance. Each exercise is clearly illustrated and described, one per page, within a spiral-bound stand. The pages can be easily displayed and flipped over during a workout.
Please note: the contents of this book are for general information only and are not intended as a substitute for professional medical advice.

You should consult your GP before starting an exercise programme, and you may wish to perform the exercises for the first time in the company of an exercise specialist.

The illustrations are copyright protected.

To order

For more details on any of these publications and to buy your copy, please call 0800 009966.

Alternatively, download a copy of download a copy of Strength and balance exercises for healthy ageing (PDF,699k, 25 pages) 

Help with downloads


What is a download?

A download is a document (like a research report, a leaflet, or an application form) that can be transferred from our website to your computer. You can download a file, view it on your screen, print it, or save it to your computer.

What is a PDF?

PDF stands for ‘portable document format’.

Most downloads on this website are PDFs. We use this format to ensure that the document looks the same on everyone’s computer (website pages, by contrast, appear differently depending on how people have got their computer set up).

How do I download a PDF?

Computers use a program called Adobe Acrobat Reader to download PDFs. If you try clicking on a link to download a PDF and it doesn’t work, you will need to install Adobe Acrobat Reader onto your computer.

How do I install Adobe Acrobat Reader?

The process is quite straightforward and is free.

  1. Go to opens link in new window opens link in new window http://get.adobe.com/uk/reader/
  2. Click ‘Download’.
  3. Wait for the window to offer you the option to ‘Run’, then choose this option.
  4. Click ‘Next’.
  5. Click ‘Install’
  6. Wait for the window to offer you the option to ‘Finish’, then choose this option.

How do I change a download?

PDFs cannot be changed. If you need to be able to type into a downloaded document (for example, if we are offering a letter template that you need to put your name on) we will provide it as a Microsoft Word document rather than a PDF. You can then download it, type into it and save it to your computer.

How do I print or save a download?

Downloads will open on your computer in a new browser window.

Inside this window (below all your web browser menus), there will be a toolbar with options for you to print or save the document.

Close the browser window to return to the Age UK website.

Can my screen reader read PDF downloads?

We have made every effort to make our PDFs accessible to screen readers. Here is an overview of your accessibility options available in Acrobat Reader. Please ensure that you have downloaded the latest version of Acrobat Reader from the Adobe Reader website to ensure that they are included in your version of the programme.

You can use Adobe Reader to read a PDF out loud with the following shortcut keys:

  • Read the document: Shift +Ctrl+Y
  • Read the open page only: Shift +Ctrl+V
  • Read to the end of the document: Shift+Ctrl+B
  • Pause: Shift+Ctrl+C
  • Stop Shift+Ctrl+E

You can also convert a PDF into a web page by following these steps:

  • Copy the URL (web address) of the document (right-click on the link and select ‘Save target as’ or ‘Copy link’).
  • Open the Adobe online conversion tool in your browser and paste the URL into the URL box.
  • Tick the HTML box on the Format option and click ‘Convert’.

You can convert a PDF document into a text file for use with other software and hardware such as Braille printers by opening the PDF and choosing ‘Save as text’ from the File menu.

Your Age Cymru

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Age Cymru Advice:
08000 223 444
older man and son out moutainbiking 

Staying Active and Independent

Keeping mobile is the key to an independent life. This leaflet offers advice on staying fit and active, and looks at sources of help if you do have problems getting around.

happy oler ladies enjoying a day out 

fit as a fiddle

Fit as a fiddle is a nationwide programme‚ supporting people aged over 50 with physical activity‚ healthy eating and mental well-being, funded by the Big Lottery Fund well-being programme.

Join fit as a fiddle
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