How to Use the Module

Physical fitness is comprised of the following components: cardiorespiratory fitness (heart and lungs), strength (muscles), flexibility (muscles and joints), and balance and coordination (postural stability and fall prevention).

It is recommended that each training session include exercises to enhance all, or most, fitness components. Try playing your favourite music while you exercise and always take the time to enjoy the exercises and the quality time you are spending together.

The exercise program includes five main modules (see the following detailed description):

  1. IWarming-up the Joints (for a safe start)
  2. IIAerobic Exercises (enhancing the cardiorespiratory system)
  3. IIIUpper Body Exercises (enhancing strength and flexibility in the upper body)
  4. IVLower Body Exercises (enhancing strength and flexibility in the lower body)
  5. VBalance & Coordination (enhancing static and dynamic postural stability and preventing falls)
  6. VIExercising Together (enhancing strength and flexibility while working together).

You are invited to tailor your training classes combining exercises from each of the 6 modules in each class.


Overview of all exercises

IWarming-up the Joints
Sitting
  Warming up the Joints 11:40 min
IIAerobic Exercises
Aerobics in Sitting
  Aerobics, 8 counts 5:30 min
  Aerobics, 8 counts, music 2:30 min
  Aerobics, 4 counts 3:53 min
  Aerobics, 4 counts, music 1:46 min
  Aerobics, 8 & 4 counts 2:40 min
  Aerobics, 8 & 4 counts, music 2:25 min
Aerobics in Standing, Standing with Support, or Sitting
  Aerobics, 8 counts, walking on spot 1:41 min
  Aerobics, 8 counts, step touch 1:38 min
  Aerobics, 8 counts, step tap 1:33 min
  Aerobics, 8 counts, cross legs 1:36 min
  Aerobics, 8 & 4 counts, walking on spot 1:41 min
  Aerobics, 8 & 4 counts, step touch 1:43 min
  Aerobics, 8 & 4 counts, step tap 1:42 min
  Aerobics, 8 & 4 counts, cross legs 1:40 min
  Aerobics, 8 counts, mixed steps 1:28 min
  Aerobics, 4 counts, mixed steps 1:30 min
  Aerobics, 8 counts, mixed steps, music 3:47 min
IIIUpper Body Exercises
Sitting
  Exercises with no objects 21 exercises
  Exercises with a ball 22 exercises
  Exercises with dumbbells 10 exercises
  Exercises with a rubber band 17 exercises
IVLower Body Exercises
Sitting
  Exercises with no objects 30 exercises
  Exercises with a ball 8 exercises
  Exercises with a rubber band 7 exercises
Standing
  Exercises with no objects 20 exercises
  Exercises with a ball 4 exercises
  Exercises with a rubber band 4 exercises
VBalance & Coordination
Sitting
  Exercises with no objects 10 exercises
  Exercises with foot on disc 11 exercises
  Exercises with foot on ball 11 exercises
  Exercises sitting on a ball 20 exercises
Standing
  Exercises in straddle stance 6 exercises
  Exercises standing with feet together 9 exercises
  Exercises in stride stance 10 exercises
  Exercises standing on toes 6 exercises
  Exercises standing with foot on ball 10 exercises
  Exercises in one leg stance 9 exercises
  Exercises standing on a disc 14 exercises
Dynamic
  Dynamic exercises 21 exercises
VIExercising Together
Sitting
  Exercises with rings or no objects 24 exercises
  Exercises with a ball 6 exercises
  Exercises with a small ball 6 exercises