Couple exercising at home

Keeping fit, healthy and active doesn’t mean hours on the treadmill, bending over backwards or dripping sweat on a stationary bike.  

On this page, you will find you some high energy, low impact workouts you can do in your house, your kitchen or right from where you’re reading this.  

We’re lucky to have some workouts and exercises on this page designed for older people. They won't take hours, and you can turn on a session whenever you like – just come back later if you want to repeat or finish off your session.  
We do ask that if you have concerns about exercises, or are new to exercise please speak with a medical professional before attempting any exercise regime or workout. 

Bill Dooley – exercise scientist and seniors workout specialist 

Bill Dooley is an exercise scientist and renowned for his seniors-focused home workouts. His Growing Young Exercise Program has got rave reviews and media coverage. If you've got time to boil a kettle - you've got yourself time for one of Bill's workouts. They run from between two to 30 minutes. And that’s all you need to your improve mobility, strength or give yourself a little heart starter.  

If you enjoyed Bill’s work, please visit his Youtube Channel with all kinds of excellent exercises to help seniors and retirees stay strong and active. 

Studio Joy – A FREE 30-minute online Bollywood dance activity

Suitable for the elderly, individuals with physical disability, those living in assisted living centres and nursing homes, and anyone old in body but young at heart!

Bollywood dance is wonderful for adding joy and movement to anyone’s life. Studio Joy has selected movements that are specific to Indian dance but also have multiple other health benefits. You can participate either sitting or standing.

The class is conducted by Studio J Dance. Joshinder, who has vast experience teaching dance to the senior community, and Jaya, who is a qualified AHPRA registered physiotherapist. Together, they are equipped with the knowledge of leading a fun and joyful class specifically catered to the elderly or those with physical restrictions.

Join the live class

Studio J Dance go live on their YouTube channel with a new class every Wednesday morning at 11am (AEST). 

For more information on Studio J Dance, visit their website

Stay safe while exercising

Keeping fit and sharp is great but please keep safe while working out. A safe environment to move in is essential. Review the exercises before you start, and when you do start - start slowly.  
Listen to your body, especially if you’re new to some of these exercises. And always keep a phone in reach if you live alone. 

The Safe Exercise at home website has some great tips and resources on exercise at home. We highly recommend taking a couple of minutes to run through their tips. Many are common sense but may be helpful before starting an exercise program.  

Stay safe while you stay healthy!For more information, visit Safe Exercise at Home website.


Australian Multicultural Community Services (AMCS) in association with Sport Australia is proud to bring you 'Moving For Life'

Moving for Life has been designed to increase the physical activity levels of older Australians, through a range of easy activities and gentle exercises. It promotes healthy, active ageing and you can exercise within the comfort of your own home. 

The exercises which are featured in a free at Home Resource Kit will delay frailty, maintain independent living, reduce your risk of falling, and help you to keep doing the things that are important to you, no matter what your age. 

Free Home Resource Kit

For a free Home Resource Kit, call Linzee on 0448 132 979 or email 

Moving For Life - Join Us Online! 

AMCS is also now offering Moving For Life online. It’s free! 
Activities include Dance, Yoga, Gentle Exercise and Tai Chi. 
Join the online community at : MovingForLifeAMCS