This project has received funding from the European Union’s Horizon 2020

research and innovation programme under grant agreement No 634270

Level 1 - Easy
Exercise Program for older adults
2

Ageing, physical function

and exercise
With this brochure, we want to inspire you to exercise at home. You can use this exercise
program as your main form of exercise or in addition to the exercise you may already
include in your weekly routine, e.g. fitness classes, walking. The program includes a full-
body workout and contains a combination of strength, balance and coordination exercises.
Research shows that declines in physical function (e.g. lower gait speed) among older
adults can be prevented by exercise and that even a small increase in exercise can
have a positive effect on your health.
In the SITLESS project, we try to motivate older adults to increase the amount of
physical activity and exercise they do, while also reducing their sedentary behaviour.
Read more about sedentary behaviour at the end of this brochure.
For more information about the SITLESS project visit our webpage: www.sitless.eu
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Instruction

The workout in this brochure is meant for individuals with a minimal training
experience who want to do seated exercises. The only thing you need is a
chair, a carrier bag, and your own body weight. If you want to do exercises
with higher difficulty, please move on to level 2 or 3.

In the present exercise program, we recom- ercises, and next to each exercise you will
mend exercising twice a week. The program be able to see if you need to complete the
is divided into sessions which include a va- exercise for 30 seconds in a row or do 10
riety of exercises grouped into blocks. There repetitions. Some exercises require you to
are three sessions and we recommend fol- do 10 repetitions on both your right and
lowing the first session (Session 1) for four left side.
weeks. After completing the first session
The warm-up and all blocks must be repea­
for four weeks, you move on to the second
ted three times, so you end up completing
session (Session 2) for four weeks (we en-
3x10 repetitions or 3x30 seconds of each
courage you to add some exercises from
exercise.
the blocks included in Session 1). Finally,
you move on to the third session (Session Make sure the intensity is high – in other
3) for the next four weeks (once again we words, the exercise must be hard enough.
encourage you to add some exercises from In practice, this means that the exercise
the blocks in Sessions 1 and 2). Once you should feel so exhausting that you can only
have completed all three sessions, you can do it for 30 seconds or perform 10 repeti-
put together your own exercise program tions in a row. Add more weight to your
based on exercises from Sessions 1, 2 and carrier bag if the exercise is too easy to
3. Remember to include exercises for both perform. In general, you should have more
upper- and lower body as well as exercises, weight in your carrier bag when exercising
which improve your balance. your lower body and less weight when ex-
ercising your arms and upper body.
Each session consists of a warm-up and
three blocks. Each block contains 2-3 ex- Enjoy your workout!
4

Example of 12-week
programme
Sessions can be completed on your preferred day, but it is important to incorporate
rest days between sessions and add in your own exercise/physical activity to meet the
recommended guidelines (150 minutes per week).

Mon Tue Wed Thu Fri Sat Sun

Week 1 Session 1 Session 1 Walk

Blocks 1 - 3 Blocks 1 - 3
Week 2 Session 1 Session 1 Walk
Blocks - 3 Blocks 1 - 3
Week 3 Session 1 Session 1 Walk
Blocks - 3 Blocks 1 - 3
Week 4 Session 1 Session 1 Walk
Blocks 1 - 3 Blocks 1 - 3
Week 5 Session 2 Session 2 Walk
Blocks 4 - 6 Blocks 4 - 6
Week 6 Session 2 Session 2 Walk
Blocks 1, 4 - 6 Blocks 1, 4 - 6
Week 7 Session 2 Session 2 Walk
Blocks 2, 4 - 6 Blocks 2, 4 - 6
Week 8 Session 2 Session 2 Walk
Blocks 3 - 6 Blocks 3 - 6
Week 9 Session 3 Session 3 Walk
Blocks 7 - 9 Blocks 7 - 9
Week 10 Session 3 Session 3 Walk
Blocks 2, 7 - 9 Blocks 2, 7 - 9
Week 11 Session 3 Session 3 Walk
Blocks 4, 7 - 9 Blocks 4, 7 - 9
Week 12 Session 3 Session 3 Walk
Blocks 6 - 9 Blocks 6 - 9
 5

We encourage
to follow the
safety rules
below:

y W
 hen using a chair, it should be y M
 ake sure to drink extra fluid on
placed up against a wall so it cannot the days when you are exercising.
move or turn over. Drink approximately ½ litre more
on workout days. Drink before,
y E
 xercise on solid ground:
during and after training to
wall-to-wall carpets and wood- or
prevent dizziness and falling.
linoleum flooring. Avoid exercising in
rooms with smaller carpets or mats.
y I f you are exercising on slippery
surfaces, make sure that you have
bare feet and do not train in socks.
y I f you are exercising in shoes, make
sure that you choose shoes you feel
comfortable in. Shock-absorbing
training shoes can be a good idea if
you are overweight or have problems
with knee- or ankle joints.
Avoid clogs or high-heeled shoes.
6

Training – Session 1 (4 weeks)

Warm-up (Repeat the warm-up 3 times)

Sit on a chair with your back straight.

Lift in turns your right and left knees
while moving your arms.
30 sec.

Sit on a chair with your back straight and

stretch your arms above your head. Bend
forward in your back with your arms
alongside your legs. Straighten your back 30 sec.
while lifting your arms up into the air.

Sit on the edge of a chair with your back

straight. Support with your hands on the
seat of the chair. Lift in turns your right and
left knee high up in the air. 30 sec.

Block 1 (Repeat Block 1 three times)

Chair rise: Place a chair against a wall.

Position yourself in front of the chair with
your back straight, keeping your chest up

10 reps.
tall. Bend your knees and move your buttom
backwards so you touch the seat without
sitting down. Stand up and repeat. Perform
10 repetitions.

Standing shoulder exercise: Position you-

rself with your back straight and feet hip
width distance apart. Hold the bag in your

10 reps.
hands and lift both arms streched in front
of you. Slowly lower your arms and repeat.
Perform 10 repetitions.
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Block 2 (Repeat Block 2 three times)

Kick back: Position yourself behind a chair

with your back straight. Place your hands
on the back of the chair and look straight

10 reps.
ahead. Lift one leg backwards while the
leg is stretched. Make sure to keep your
upper­body steady so only your leg is
moving. Perform 10 repeti­tions with your
right leg. Repeat and perform 10 repititions
with your left leg.

Push ups: Position yourself facing the wall

with one arm’s length to the wall. Support
your arms on the wall with your hands more

10 reps.
than shoulder-width distance apart. Tigh-
ten up your stomach and keep your back
straight as a plank while lowering your body
against the wall and push back up. Perform
10 repetitions.

Block 3 (Repeat Block 3 three times)

Knee raise: Sit on a chair with your back

straight. Lift in turns your right and left knee
high up in the air. Perform 10

10 reps.
repetitions with each leg.

Balance exercise: Position yourself next to

a wall. Stand with your back straight and
with your feet together. Keep your balance.
If the exercise is too easy, try to balance on 0-30 sec.
one leg. Try to keep the balance as long as
possible (max 30 sec.) and then repeat with
the other leg.
8

Training – Session 2 (4 weeks)

Warm-up (Repeat the warm-up 3 times)

Position yourself with your side next to

a wall. Support yourself with one
hand on the wall. Straighten your back,
keeping your chest tall and walk at a high 30 sec.
pace on the spot.

Stand up with your back straight.

Bend your knees while swinging your arms
down and backwards alongside your legs.
Now stretch your knees while swinging 30 sec.
your arms forward in front of you and
up in the air.

Stand up with your back straight.

Have a chair beside you for support if
necessary. Run on the spot while boxing
with your arms in front of you. 30 sec.

Block 4 (Repeat Block 4 three times)

Seated knee raises (cycling): Sit down on a

chair with your back straight without lea-
ning against the back of the chair. Hold on
to the seat of the chair with both hands. 10-30 sec.
Tighten your core and lift both legs approx.
5 cm above the floor. Now lift in turns your
right and left knee up to your cheast as if
you were riding a bike.

1-arm upper back exercise: Position your­

self with your left hand and knee on the seat
of the chair. Hold the bag in your right hand

10 reps.
and make sure your back is straight and in
a horizontal position. Hold your right hand
stretched down towards the floor and lift
it up to your chest by bending your elbow.
Lower it slowly and perform 10 repetitions.
Repeat with your left arm.
 9

Block 5 (Repeat Block 5 three times)

Balance exercise: Position yourself with

your side next to the wall and your back
straight. Imagine walking on a tightrope by
positioning the heel of one footin front of 30 sec.
the toes of the other foot.
Continue this way for 30 seconds.

Chair rise: Place a chair against a wall.

Position yourself in front of the chair with
your back straight, keeping your chest up

10 reps.
tall. Bend your knees and move your buttom
backwards so you touch the seat without
sitting down. Stand up and repeat. Perform
10 repetitions.

Block 6 (Repeat Block 6 three times)

Side kick: Position yourself with your right

side against a wall. Support yourself with
your left hand. Lift your right leg strecthed

10 reps.
to the side without moving the upperbody.
Your toes are pointing straight ahead and
not up in the air. Perform 10 reps. with your
left leg and repeat with the right leg.

Pelvic floor muscles: Position yourself

with your back straight and with your feet
shoulder-width apart. Tighten the pelvic

10 reps.
muscles (imagine if you were trying control
urine flow) and hold the tension for a few
seconds. Release the tension and relax for a
moment. Perform 10 repetitions.

Deadlift (whole body exercise): Position

yourself with your back straight and your
feet hip-width distance apart. Hold the

10 reps.
bag in your hands. Push your bottom back­
wards and bend down in your knees, so the
bag gets closer to the floor. Keep your back
straight and chest up tall through­out the
exercise. Stand up and repeat for 10
repetitions.
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Training – Session 3
Warm-up (Repeat the warm-up 3 times)

Stand up with your back straight.

Walk on the spot at a high pace while
moving your arms.
30 sec.

Stand up with your back straight.

Bend your knees while swinging your arms
down and backwards alongside your legs.
Now stretch your knees while swinging 30 sec.
your arms forward in front of you and up
in the air.

Position yourself with your back straight

and hip width distance between your feet.
Lift in turns your right and left knee high up
into the air while pulling your arms down on 30 sec.
both sides of your raised knee.

Block 7 (Repeat Block 7 three times)

Chair rise with bag: Place a chair against a

wall. Position yourself in front of the chair
and hold the bag against your chest. Keep

10 reps.
your back straight, keeping your chest up
tall. Bend your knees and move your buttom
backwards so you touch the seat without
sitting down. Stand up and repeat. Perform
10 repetitions.

1-arm shoulder exercise: Position yourself

with your back straight and hip width dis­
tance between your feet. Hold the bag in

10 reps.
one hand at shoulder height. Lift your arm
straight up and slowly lower it. Perform 10
repetitions with your right arm and then 10
repetitions with your left arm.
 11

Block 8 (Repeat Block 8 three times)

Seated knee raises (both legs): Sit on a

chair with your back straight and without
leaning against the backrest. Hold on to the

10 reps.
seat with both hands. Tighten up your core
muscles and lift both knees together tow-
ards your chest. Slowly lower your knees
and repeat. Perform 10 repetitions.

Standing diagonal lift: Position yourself

with your back straight and with hip width
distance between your feet. Lift one arm

10 reps.
up in the air while stretching the opposite
leg backwards. Switch to the opposite arm
and leg and continue this way. Perform 10
repetitions on each side.

Deadlift (whole body exercise: Position your-

self with your back straight and your feet hip-
width distance apart. Hold the bag in your

10 reps.
hands. Push your bottom backwards and
bend down in your knees, so the bag gets
closer to the floor. Keep your back straight
and chest up tall throughout the exercise.
Stand up and repeat for 10 repetitions.

Block 9 (Repeat Block 9 three times)

Push ups: Position yourself facing the wall

with one arm’s length to the wall. Support
your arms on the wall with your hands more

10 reps.
than shoulder-width distance apart. Tigh-
ten up your stomach and keep your back
straight as a plank while lowering your body
against the wall and push back up. Perform
10 repetitions.

1-arm upper back exercise: Position your­

self with your left hand and knee on the seat
of the chair. Hold the bag in your right hand

10 reps.
and make sure your back is straight and in
a horizontal position. Hold your right hand
stretched down towards the floor and lift
it up to your chest by bending your elbow.
Lower it slowly and perform 10 repetitions.
Repeat with your left arm.
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 13

Sedentary behaviour
What is sedentary behaviour?
Sedentary behaviour occurs whilst sitting or lying
down and involves very low energy activities (e.g.
watching TV, reading a book or driving).
Even a person who meets the physical activity guide-
lines can still be defined as being sedentary if the rest
of their day is spent sitting rather than completing
some light activities.

Why is it important for me to sit down less?

Current evidence suggests that prolonged sitting is
linked to an increased risk of early death and a wide
range of chronic diseases, including:
y Cardiovascular diseases
y Type-2 diabetes
y Stroke
y Obesity
y C
 ertain types of cancer such as
colon cancer and cervical cancer
y Osteoporosis

By replacing some sitting with standing and

light physical activities (e.g. doing the dishes,
cleaning, shopping, etc.), it may be possible
to:
y R
 educe the risk of being affected by the
above-mentioned diseases
y Reduce blood pressure
y Reduce cholesterol levels
y I mprove physical function
(i.e. increased ability to do daily activities)
y Improve mental health
14

Frequently What counts as too much sitting?

Unfortunately, there is currently not enough
asked evi­dence to set a daily time limit on the sitting
be­haviour of older people. However, results from
questions the SITLESS project show that older adults in
Europe are sitting for more than 11 hours a day
about corresponding to approximately 80% of an ol­
der adults’ waking time. This is viewed as high
sedentary levels of sitting.

behaviour Are you telling me I should

never be sitting?
Definitely not! Sitting is a natural behaviour
which gives the body time to rest and recover
after performing daily activities. However, what
we are saying is that small, regular reductions
in current sitting time are likely to have a posi­
tive impact on health.

Am I going to exercise all the time to

reduce my sitting time?
Not at all! Any activity which does not involve
sitting can be used. This means very light physi-
cal activity such as standing and gentle walking
can all be used to reduce sitting time as well as
more moderate and vigorous physical activities.

Are there seated or reclining

activities which are not counted
as sitting behaviours?
Sleeping, chair-based exercise and seated exer-
cise machines (e.g. static bikes and fixed weight
machines) are NOT counted as sedentary acti­
vities.
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How can I
reduce my
sitting time?

 1. Identify how much you are sitting (i.e. one hour or more) with at least
and when you are sitting the most five minutes of any physical activity.
during the day to understand the 8. Schedule daily life activities when
possibilities to reduce your seden- you usually are sitting the most.
tary behaviour (e.g. decrease the
amount of TV in the evening). 9. Buy a pedometer or activity
monitor to monitor how many steps
2. Organize walks or physical you are walking each day. Walk
activities with your family, friends with the pedometer for a week under
or neighbours. regular circumstances and slowly
3. Try breaking up screen time (e.g. try to increase the number of steps
watching television or sitting in you take each day.
front of your computer or tablet). 10. Incorporate new habits into your
4. Take advantage of commercial daily life activities:
breaks when watching TV - Park your car far away from the
(get coffee or water). supermarket entrance.
5. Dance to the music on the television - Carry your shopping bags instead
 6. Ask yourself: Is it necessary to sit of using a trolley.
down for this activity? - Use a manual lawn mower instead
-S
 tand up instead of sitting down of a robotic lawn mower.
when it is possible.  - Pick up the coffee/tea from the
7. A good rule of thumb would be to kitchen instead of using a thermos
break up long periods of sitting
 Contact
Laura Coll Planas, PhD., laura.coll@uab.cat
Paolo Caserotti, pcaserotti@health.sdu.dk
Mark Tully, PhD., m.tully@ulster.ac.uk
Maria Giné Garriga, PhD.,
mariagg@blanquerna.url.edu
Dietrich Rothenbacher, PhD.,
Dietrich.Rothenbacher@uni-ulm.de

Want to know more about SITLESS?

www.sitless.eu, www.twitter.com/sitlesseu

The following people have helped

to prepare the brochure:
Pia Øllgaard Olsen, PhD Student, SDU.
Jonathan Vaarst, PhD Student, SDU.
Gry Kock, Research Assistant, SDU.
Mathias Skjødt Christensen, Research Assistant, SDU.
Paolo Caserotti, Professor, SDU
Thanks to Heidi Juul Jensen who has been the model

www.sdu.dk/grafiskcenter
in all the pictures in the exercise program, and thanks
to Ida Petersen who has been a model in all
the pictures to the front page.

In the picture you

see representatives
from all the European
countries that have
participated in
The SITLESS project.

Partners: