10 Minute Gentle Follow Along Walking Exercise
Enjoy a gentle 10-minute walking session filmed in the beautiful Blue Mountains, designed to help make walking feel easier and more steady. This follow-along routine supports joint health, builds endurance, and improves confidence with every step. Move at your own pace and return anytime as you keep building strength and stability.
Gentle walking exercise for older adults: low impact, calm, and joint friendly
Walking is one of the simplest and most powerful things you can do to look after your health as you get older. It supports your joints, improves circulation, helps with balance, and builds the kind of endurance that lets you keep doing the things you love.
You don’t need special equipment. You don’t need to go fast. You just need to move - and that’s exactly what this session is for.
What to Expect in This Walk
This video was filmed in the Blue Mountains - one of the most beautiful places I’ve had the chance to visit. We walk through the bush, along the top of the cliffs, and down towards a couple of waterfalls, finishing at a lookout point.
It’s a gentle 10-minute session where you march or walk on the spot at home while following along with me on screen. I’ll guide you at a calm pace, with time to breathe and rest whenever you need it.
Who Is This Walk Suitable For?
This session is designed for older adults of all fitness levels. Whether you’re just getting back into movement or you already walk regularly, this is a gentle, enjoyable way to get those steps in.
If you have any joint pain, balance concerns, or you’re recovering from an injury, move at your own pace and only do what feels comfortable. As always, check with your doctor or physiotherapist if you’re unsure.
A Few Tips Before You Start
Wear comfortable, supportive shoes
Hold onto a chair or wall if you need extra balance support
Move at your own pace - there’s no rush
Pause the video any time you need a rest
Come back to it as often as you like - regular gentle movement really adds up
Ready to get started? Press play and let’s walk together.
You can start watching and join me HERE.
Stay Moving. Stay Smiling. Stay Happy!
Mike
5 Simple Things to Make Your Walking Easier
If walking has been feeling a little harder lately, this simple exercise session can help. We focus on five key areas that support better walking: posture, foot strength, leg strength, balance, and step control. These gentle exercises will help you feel more confident and steady on your feet.
IMPROVE YOUR WALKING OVER 60
If walking has been feeling a little harder lately, you’re not alone. Many people over 60 notice that walking starts to feel less steady, more tiring, or just different from how it used to feel.
The good news is that a few small changes can make a real difference. In this gentle exercise session, I walk you through 5 simple things that can help make your walking feel easier, steadier, and more confident.
What You’ll Need
A sturdy chair or bench to hold on to
A step - a household step or a small exercise step works perfectly
The 5 Things We Work On
1. Posture
Many of us spend a lot of time in a forward, hunched position, it’s easy to fall into when we’re doing things at home. But poor posture makes walking harder than it needs to be.
The correction is simple: gently bring your shoulders back and down, squeeze your core by pulling your belly button to your backbone, squeeze your glutes, and imagine a string pulling the top of your head toward the ceiling. Take a breath and relax into that position. The more you practice it, the more natural it becomes - because you’re building the endurance of the muscles that hold you upright.
2. Big Toe Strength
This one surprises a lot of people. Your big toe plays a key role in propelling you forward when you walk. When it’s weak, you lose that push-off and can end up with more of a shuffle.
The exercise: stand tall, place one foot slightly back, come up onto your toes and push your big toe firmly into the ground. You can take your shoes off to feel it better. Do 10 reps on each foot, then practice the full rocking motion - heel strike, roll through the foot, push off the toe - just like walking. If you have bunions or arthritis in the toe, do this gently and only within a comfortable range.
3. Leg Strength
Stronger legs make walking easier, less tiring, and safer. We work on this in two ways:
Sit to stand: Sit towards the front of your chair with feet hip-width apart and knees in line with your toes. Start with your hands on the armrest, lean forward slightly, push up, stand all the way up and squeeze your glutes, then slowly lower back down. Do 5 reps with the armrests, then 5 with your hands crossed over your chest. A higher chair makes this easier to start with - you can gradually lower the height as you get stronger.
Calf raises: Standing behind your chair, rise up onto your toes and lower back down. Do 10 double-leg calf raises, then progress to single-leg calf raises - aiming to work up to 10–15 reps on each leg. Your calf muscles are crucial for walking, so this one is worth staying consistent with.
4. Step Control
This exercise helps with more than just flat-ground walking - it’s also great for stepping off curbs, going downstairs, and moving on uneven ground.
Stand on a step next to something sturdy to hold on to. Slowly lower one foot to the ground by bending the standing leg - don’t just drop down. Then step back up. The key word is slowly. Do 6–8 reps on each leg. As you get stronger, you can increase the height of the step to make it more challenging.
5. Balance - Single Leg Stance
Every step you take, you’re briefly balancing on one leg. So improving your single-leg balance directly improves your walking.
Stand tall, hold on to your chair or bench, and lift one leg up. Hold for 20 seconds. If you need to keep holding on, that’s fine - note how often you grab on and try to reduce it over time. Work your way up to 60 seconds without holding on. When you can do that, you’ll notice a real difference in how steady your walking feels.
How to Get the Best Results
The key with all five of these is consistency. You won’t notice big changes after one session - but if you come back to these exercises regularly and gradually push yourself a little further each time, you will see improvement. Your walking will get easier, steadier, and less tiring.
Move at your own pace. If something doesn’t feel right, ease off or skip it. And if you have any concerns about your balance or joint health, check with your doctor or physiotherapist before starting.
Press play and let’s work through all 5 together.
Move at your own pace. Pause if needed. Come back anytime.
Let’s keep moving together.
Mike
You can start watching it and join me HERE.
These gentle exercises will help you feel more confident and stable when walking.
Move at your own pace. Pause if needed. Come back anytime.
Let’s keep moving together.
Stay moving and stay happy without reason.
- Mike
10 Minute Follow Along Coastal Walk
A gentle 10-minute walking video you can follow along with from home, set against a relaxing coastal backdrop. Designed for older adults, this session helps build walking endurance, improve balance, and keep your body moving comfortably and confidently each day.
Gentle Low Impact Exercise For Seniors
We all know that walking is important…. I’m sure you’ve picked that up with how much I’ve been talking about it lately. 🙂
But it really is one of the best things we can do for our health and fitness.
As simple as this may sound, walking more will help build the endurance that helps you keep walking well.
When you walk more, you’ll find yourself fatiguing less. It will help keep your joints nourished, supports balance, and gives the mind a chance to reset. and sometimes that’s all we need.
And today I have decided to take you out on another walk with me.
So dust off your walking shoes and join me by following along to this new video. You can start walking with me by clicking the video below or HERE.
I plan to share new walking videos every fortnight. So whenever you see one come through, why not get up and walk with me and get more steps in.
I’ll also be making other exercise videos as well… it’s not going to become a walking-only channel 🙂
So let me know in the how you are doing, how you went with the video or where you’re joining in from. I love reading the comments.
Remember to stay moving and stay happy without reason.
- Mike
10 Minute Gentle Walking Exercise
This gentle walking session is designed for all fitness levels. March or walk on the spot from the comfort of home while following a peaceful nature walk filmed in beautiful Australian surroundings. With easy pace guidance, optional slightly quicker sections, and time to slow down and breathe, this low-impact session helps you move comfortably at your own pace.
Nature Walk at Home
For a while now, I’ve been thinking about video ideas that people of all fitness levels can follow and enjoy. Not every video I create suits everyone, and I’ve had many requests over time for walking-style sessions.
I also spend time in some beautiful spots, and the idea came to me to bring you along rather than just walking beside a chair indoors, and that’s exactly what I’ve done in this latest video.
It’s a gentle, simple walking session where you march or walk on the spot at home while following a peaceful nature walk here in Australia.
I guide you with easy pace cues, optional slightly quicker sections, and time to slow down and breathe when needed.
This session is low impact, beginner-friendly, and designed to help you move comfortably at your own pace.
To get walking with me, click the video below, or HERE.
Click here to start the workout and make sure to let me know how you went in the comments below the video also!
I’ll see you soon with more!
Until then...
Stay Moving. Stay Smiling. Keep doing the things you love!
- Mike
Beginner Seated Workout for Better Health
This seated beginner workout boosts your whole-body health in just 5, 10, or more minutes. It’s perfect when you're short on time or low on motivation. Start with 5 minutes—you might surprise yourself and keep going. Let’s move together at your pace!
Fully Seated Beginner Friendly Workout
We all know that staying consistent with exercise is key to getting the results we want. And when we’ve got the time and motivation, it’s much easier!
But what about those days when life’s busy… or you just don’t feel like moving?
We’ve all been there!
And I’m sure you’ve heard “just stay disciplined,” but when your energy is low, that advice is tough to follow.
It’s totally normal to lose motivation!
One way to break through those unmotivated moments and ensure you’re getting some movement to improve your health is to just show up—and start small!
Get yourself and your chair ready, hit play, commit to just 5 minutes, and give yourself full permission to stop after that.
If you’re done after 5, great! You showed up, you moved, and that’s a win. No guilt, no pressure. Get back to it tomorrow!
But eventually, here’s what can happen … Once you get going, often something shifts. You start to feel better, the momentum builds, and suddenly you’re fully engaged in the exercise, moving your body—and maybe even enjoying it!
And with this in mind, I’ve built it into this seated workout!
This workout is fully seated, beginner-friendly, and works the whole body. I’ve also included extra exercises (coordination and relaxation) to improve your overall health and movement. Plus, I give you prompts so you can stop at 5, 10, 15, 20, 25 minutes, or go all the way to 30. You’re in control.
And as a bonus, out of the last 3 spots I filmed at, I like this one the best!
So if you’ve been low on time, motivation, or just need something gentle to get moving again, this one’s for you.
Click here to start the workout and make sure to let me know how you went in the comments below the video also!
I’ll see you soon with more!
Until then...
Stay Moving. Stay Smiling. Keep doing the things you love!
- Mike
Lower Body Bed Exercises For Strength and Mobility (Beginner Level)
This series of lower body exercises, done in bed, aims to enhance mobility and strengthen all areas of the lower body. Again, we'll finish with deep breathing exercises.
LOWER BODY BED EXERCISES FOR SENIORS
Join me (Mike – Physiotherapist) for Part 2 of this Bed Exercise Series, where we work the lower body.
These gentle exercises are ideal for anyone spending extended time in bed—whether it’s due to illness, injury, stroke recovery, surgery, or limited mobility.
In this session, we’ll work on improving strength and mobility in the lower body, and finish with deep breathing to support relaxation and circulation.
Not only will these exercises help strengthen and improve the mobility of the areas, they will also be helpful if you’re having difficulty moving in bed, or getting from a lying to seated position. You can progress these exercises by adding in weights or a resistance band..
In part 1 we went through some Upper Body Bed Exercises. Click HERE for Part 1.
Not only will these exercises help strengthen and improve the mobility of the areas, they will also be helpful if you’re having difficulty moving in bed, or getting from a lying to seated position.
You can progress these exercises by adding in ankle weights or a resistance band.
To view this video, click the video below (or HERE)
Remember to stay moving!
Stay healthy! Stay active, stay happy! and I’ll see you soon!
- Mike
Bed Exercises For Strength and Mobility (Beginner Level)
This series of upper body bed exercises focuses on improving mobility and strengthening all regions of the upper body. We’ll also include a relaxing stretch and deep breathing at the end.
Upper Body Bed Exercises FOR SENIORS
Join me, Mike—a physiotherapist—for this Upper Body Bed Exercise session.
This routine is designed for individuals spending extended time in bed due to various reasons such as illness, injury, stroke recovery, surgery, or limited mobility.
In this video, we focus on gentle upper body movements to maintain mobility and prevent stiffness. Additionally, we incorporate deep breathing exercises to promote lung health and relaxation. These are a series of videos I have wanted to create for a while.
This is part 1: of the series of bed exercises working on mobility and helping strengthen all regions of the upper body, and we also do a stretch and some deep breathing at the end.
You can progress these exercises by adding in weights or a resistance band..
For PART 2 of the series, Lower Body Bed Exercises Click Here. In part 2, we will do exercises to strengthen the legs, the core and help with lower body mobility.
To view this video, click the video below (or HERE).
I hope you enjoy this workout!
Remember to stay moving!
Stay healthy! Stay active, stay happy! and I’ll see you soon!
- Mike
10 Minute Low Impact Seated Exercises for Seniors
In this video, we go through seated chair gentle, low-impact exercises working the whole body, outdoors!
beginner 10 minute seated WORKOUT for seniors
Follow along with me (Mike - Physiotherapist) in Australia for these seated chair gentle, low impact exercises working the whole body.
This exercise video is completely seated, can be done by all, and it only goes for 10 minutes! So why not give it a go right now!
It is another video I have recorded outdoors in nature from Fleurieu Peninsula, South Australia
To view this video, and get stretching with me, click the video below (or HERE).
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Full Chair Workout For Seniors (Seated) - 35 Minutes - Exercise Every Area of Your Body
Get stronger, improve your flexibility and fitness, move better and feel better with this 35-minute, seated, full chair workout for seniors, working every area of the body.
Seniors’ 35-minute Chair Workout - Chair Exercises For Seniors - Get stronger over 60
Join me (Mike - Physiotherapist) for this workout covering exercises for every area of your body.
It is a seated beginner workout, it’s a gentle workout, great if you have limited mobility or at risk of falling with standing exercises and a perfect exercise program to get you started with exercise.
Get stronger, improve your flexibility and fitness. Move better, feel better.
This session goes for 35 minutes.
In this workout we cover the following chair exercises for seniors:
Do your best and any questions ask below!
For more exercise videos, including standing exercise videos, click HERE.
- Mike