Move well.Live hale.
Printable 28-day exercise plans for seniors. A clear photo of every move, large print, and a plan that adds a little each week.
Choose a plan
Every plan comes in a men's and a women's edition. Switch the photos at the top of the page.
28-Day Chair Workout
28-Day Wall Pilates
28-Day Walking Plan
28-Day Balance Plan
28-Day Strong Knees
28-Day Dumbbell Strength
28-Day Band Workout
28-Day Daily Stretch
28-Day Strong Hands
28-Day Better Posture
28-Day Chair Yoga
28-Day Pool Workout
No plans in this group yet. Try All plans.
How it works
Pick your plan
Choose what you want to work on, then the men's or women's edition.
Download and print
Your files arrive the moment you pay. Print the guide and hang the poster where you'll see it.
Tick off 28 days
About 10 to 20 minutes a day. Each week asks a little more, and the progress test shows how far you've come.
What's in every plan
- 16 moves, each with a large photo and 3 simple steps
- An easier and a harder option for every move
- A 4-week plan that adds a little each week
- A 28-day tracker and a progress test for Day 1, 14 and 28
- A wall poster with all 16 moves on one page
- Large print in a typeface designed for easy reading
Built by a professional movement coach with 13 years of coaching, including rehab and classes for older adults.
Buying for a parent or grandparent?
Pick their edition, print the guide, and hand it over with a note. It's a gift they can use every day for a month.
Find the right plan
Free exercise guides
Try 8 moves from any plan, with photos and a free printable.
- Chair Exercises for Seniors
- Wall Pilates for Seniors
- Walking Plan for Seniors
- Balance Exercises for Seniors
- Knee Exercises for Seniors
- Dumbbell Exercises for Seniors
- Resistance Band Exercises for Seniors
- Stretching Exercises for Seniors
- Hand Exercises for Seniors
- Posture Exercises for Seniors
- Chair Yoga for Seniors
- Pool Exercises for Seniors
Questions
What do I get?
Four PDF files: a 15-page guide and a one-page wall poster, each in US Letter and A4. The guide has a large photo of every move, three simple steps, an easier and a harder option, a 4-week plan, a 28-day tracker, a progress test and a certificate for Day 28.
How do I get the files?
Right after you pay, a download button appears on screen and a link arrives by email. Download on a computer, tablet or phone, then print at home or at any print shop.
What's the difference between the men's and women's edition?
The plan is the same. The photos show a man or a woman doing each move, so you can pick the one that feels most like you, or the person you're buying for.
Is it right for me?
The plans are written for older adults and start gently, with an easier option for every move. If you have a health condition, a recent injury or surgery, check with your doctor before you start, and stop if anything hurts.
Do I need equipment?
Most plans need only a sturdy chair or a wall. The dumbbell, band and hand plans list the simple items you'll need on each plan's page.
Can I buy one as a gift?
Yes. Use the recipient's email at checkout, or buy it yourself and print it for them.
Is checkout secure?
Yes. Payment runs on a secure, encrypted checkout. Your card details go straight to the payment processor and are never seen or stored by this site.