As we age, exercise is even more crucial to our health and wellbeing as well as boosting our immunity. In this selection of workouts you will find something that is right for you, no matter your age, fitness or ability including chair workouts.

What Exercise Does What?

Aerobics, strength and flexibility – what is the difference? Rosemary explains why they are all important if we are to stay, fit strong and healthy.

Warming Up Before Exercise

Follow this warm up from fitness expert Mary Morris before your workout. By warming up your muscles and mobilising your joints you will be able to exercise safely and more effectively.

Seated Warm Up

Warming up before any workout is really important. Follow this warm-up session before the other seated workouts in this section. If you are very new to exercise you may find this workout is enough for you initially. By starting with this programme you can help your body become familiar with the moves in a gentle fashion whilst mobilising the joints.

Seated Aerobics

Ideal for those who are uncomfortable at the thought of doing standing aerobics, fitness supremo Mary Morris has created a brilliant workout you can do from a chair.

Seated Strength Workout

Maintaining muscle strength is vital to health but not everyone is able to do a strength workout from the floor or whilst standing. Here fitness expert Mary Morris teaches a safe and highly effective strength workout from a chair.

The Forever Young Workout

Workout with Rosemary in this full length strength workout. This was first illustrated in her book ‘Secrets of Staying Young’ which featured Rosemary and her 89 year old mother-in-law, Jeanne.

Leg Strengthener and Bottom Toner

Practise this short sequence regularly to keep your legs fit and strong and your bottom toned.

Exercise with a Toning Band

Using a toning band has been proven to be as effective as working out with weights to strengthen our muscles. In this mini workout we exercise to strengthen our arms, shoulders and legs. Practise a few times each week to keep yourself strong. (Latex bands are available to purchase in our Shop)

Exercises with a Pole

By using a pole (an old broom handle is great) you can effectively mobilise your shoulders to help improve your posture and upper body mobility to help you look more youthful.

Exercises with Water Bottles

Muscle strength is crucial to our health, particularly as we age. By using water bottles as weights we can strengthen our muscles to help us stay young.

Aerobic Exercises 1

This short workout will benefit your heart and lungs as well as promoting your general mobility and balance to help keep you young and fit.

Aerobic Exercises 2

This short workout offers a range of moves to benefit your whole body whilst gently working your heart and lungs. It will also mobilise your joints to help you stay young and fit.

The 28-Day Immunity Plan
Week 1 – Gentle Start

If you are new to exercise and want to increase your strength, mobility and balance, these Week 1 exercises introduce you to some simple moves that offer great benefit. (You will need two bottles of water or light weights, plus a sturdy dining chair.)

The 28-Day Immunity Plan
Week 2 – Progressing Our Strength

Work out with Mary as you progress your strength workout. If you are unhappy about exercising on the floor, you can do the floor exercises lying on your bed. (You will need two bottles of water or two small weights plus a sturdy dining chair for this workout.)

The 28-Day Immunity Plan
Week 3 – Challenging and Strengthening

In this highly effective workout Mary is taking the strength programme to the next level now that your muscles are stronger. (You will need a sturdy dining chair and a couple of heavier hand weights (if possible) or large bottles of water to act as a weight.)

The 28-Day Immunity Plan
Week 4 – Advanced Workout

In this fourth week of the Immunity Plan programme, Mary encourages you to work your muscles harder to achieve even great strength and fitness. If this is too challenging, continue with week three and progress to week four when you feel able. (You will need a 2 x 2kg weights or large bottles of water as a weights.)

Advanced Whole Body Strength Programme

Featured in the 28-Day Immunity Plan as ‘Moving on to Greater Fitness’, this advanced workout from Mary Morris maintains your muscle strength once you have completed the four week Immunity Plan programme. If you are already fit, it gives you a challenging whole body strength workout that can be done 3 -4 times a week so your body stays strong.

Meet Mary Morris MSc.

Rosemary asks Mary Morris, choreographer of many of the exercise routines on this site, about her distinguished career in the fitness industry, her life, and what drove her to become such a respected fitness expert and Teacher Trainer.

How to stretch your muscles

Taken from The 28-Day Immunity Plan Mary Morris demonstrates the stretches to be used when returning from the recommended daily walk. Equally useful after any exercise, it is always important to stretch out your muscles.