Stronger and More Vital in 28 Days
KUUS.’s free exercise programme. Specially designed for seniors. Most exercises can be performed while seated on a chair. This makes the programme suitable even if your mobility is limited.
Complete 1 video each day. Start with the baseline assessment on day 1 and repeat it on day 28. This allows you to see your progress.
Download the schedule, print it, and place it somewhere you will see it every day. This allows you to track your progress and see how much strength and balance you have gained after 28 days.
Download and print the 28-day schedule
Tap a video to start it. This helps the page load quickly, including on your phone.
Important Before You Start
Are you unsure whether you can safely follow the training, or do you have any health concerns? Always contact your GP or specialist and ask for permission before taking part in the training. Participation is at your own risk. KUUS cannot be held liable for any injury or damage resulting from the training.
This programme uses several freely accessible videos from Cordaan, Yoga Vista Chair Yoga Dance and Improved Health. KUUS is not affiliated with these organisations. The videos are publicly available on YouTube and remain the property of their creators. All rights belong to the original creators.
Enjoy the training.
We begin with a baseline assessment. Remember how you feel and how well it goes. You will repeat this test on day 28.
A warm-up to loosen your muscles. A good way to get started.
Exercises performed entirely while seated.
Chair yoga dance to Stayin Alive. Move along comfortably from your chair.
Standing exercises. Hold on to a chair or table for support if needed.
Test your balance and assess your risk of falling.
Sit down and stand up 33 times to Flower by Moby. Keep your legs strong.
Exercises using a stair or step.
Exercises using a stick. A broom handle works well too.
Exercises using weights or filled water bottles.
Chair yoga dance to Over the Rainbow. Move along gently and comfortably.
A complete workout to help you stay active.
A short shoulder exercise set to music. Move along at your own pace.
Lunges to Roxanne by The Police.
Another complete workout. Take your time.
New exercises using a stick.
A new complete workout.
A seated workout set to music by the Bee Gees.
A complete workout. Take short breaks if needed.
A standing workout set to music by the Bee Gees.
Repeat the lunges to Roxanne. See whether they feel easier than they did in week 2.
Seated exercises with music from the 1950s, 1960s and 1970s.
A complete workout. You are making good progress.
Standing exercises with music from the 1950s, 1960s and 1970s.
The final complete workout in this programme.
Standing exercises. Do you notice that you feel steadier than you did in week 1?
Repeat the squat challenge to Flower by Moby. See whether it feels easier than it did in week 1.
The final day. Repeat the test from day 1 and compare your results. Can you feel the difference?
Congratulations. You completed all 28 days. Keep moving and feel free to repeat the challenges whenever you like.
