You need an exercise mat. We recommend exercise mats that have an antibacterial coating and are non-slip. When you roll out the mat, you don’t want it to roll up again automatically, but instead should lie flat on the floor. You can use a yoga mat or, if you prefer more padding, an exercise mat.

You can train in normal sportswear, e.g. T-shirt and sports pants or leggings. You can exercise barefoot or with athletic shoes. We recommend you practice yoga without shoes.

You don’t need weights for training. Strength training can be done with elastic resistance bands for increased difficulty. Beginners are welcome to familiarize themselves with the exercises before using resistance bands and, if desired, you can add bands later. You can buy resistance bands in medical supply stores, sports stores, or online.

A resistance band is long, thin, and approx. 6 inch wide, not including handles. Sets of resistance bands are available in different colors and resistances. You can use several resistance bands at once to create different levels of resistance.

We recommend resistance bands with the following features

Resistance bands are available in different thicknesses and colors. You can begin by buying bands with a low difficulty level. We recommend a set with several different levels and colors. Bands that have a clear distinction between levels, such as light, medium, heavy are practical. Make sure that all resistance bands are at least 2 meters long.

Care of resistance bands made of natural latex

Resistance bands made of latex are sensitive and should be kept elastic. If they are not cared for they quickly become porous and tear. Therefore, the resistance bands should be cleaned regularly with water or water with soap. Please do not use any chemical cleaning agents or disinfectants.
After cleaning let the resistance bands air dry to prevent them from sticking. They must always be completely dry before being stowed away. The most important thing is to regularly rub the resistance bands with talc powder or baby powder. Do not expose the resistance bands to excessive heat. Never put them in the sun or on the heater. Resistance bands are mostly made of natural latex however latex-free bands are also available. Latex-free resistance bands are skin and allergy friendly, easier to care for, and have a lower risk of tearing. However, latex-free resistance bands are less elastic, which can make training seem more difficult.

You can either simply hold the band in your hand or use a winding technique.

We advise that you use resistance bands with your fingers outstretched whenever possible during exercises. When the fist is closed your fingernails will automatically dig into the band and slowly perforate it. You can hold the band with your thumb.

Please do not make any knots or place fixing clips in the band.

There are two winding techniques you can use. You can choose which technique to use depending on whether you want to pull the band from bottom to top or from top to bottom.

If you want to pull the resistance bands from top to bottom

Pull one end of the resistance band over the back of your hand between your index finger and thumb and down to the palm of your hand. Then grab the long rest of the band and wrap it around the back of your hand towards your palm again and between your thumb and index once more.

If you want to pull the resistance bands from bottom to top

Pull one end of the resistance band over the palm of your hand between your index finger and thumb and place it on the back of your hand. Then grab the long rest of the band and wrap it downwards along your back of your hand. Now move up over the palm of the hand towards the thumb. Wrap the same direction once more for a secure hold.

You can adapt the sports program to your personal needs.

We offer three kinds of trainings:
1. Strength training
2. Cardio training
3. Yoga with mobility training

Our exercises were examined for feasibility and safety by physiotherapist, nutrition coach, and trainer Paul Kröger (physiotherapy center Sportphysio Kröger). Our programs are suitable for beginners and advanced users as the difficulty varies from easy to hard because there are opportunities to increase the level of difficulty. The strength training is done without weights and can be made more difficult with resistance bands.
These exercises are especially suitable for people between 60 and 80 years of age.
Our training plans are gentle on the joints and do not involve jumping.

You are free to choose how many days per week you want to train. We recommend exercising at least three times a week as regularity is essential to achieving positive training results.

In the app you will find strength training, cardio training, and yoga with mobility training.

We recommend combining them all because cardio training improves the cardiovascular system and strength training increases strength and mind body connection. Yoga, among other things, stretches your ligaments and loosens your fasciae which can help relieve many sore and achy areas. Mobility training promotes both, easier mobility and stronger balance. Yoga can be used individually or in combination with strength training and cardio training.

For beginners (3 days a week)

For people who want to build a training routine (6 days a week)

We encourage you to write down your progress as this is incredibly motivating. You can also buy a training diary or simply enter your successes into a table (see example). A training diary is especially useful for strength training. Recording your cardio training or yoga sessions is usually not as necessary.

Please click here to download a basic Training plan template.

Some exercises include the option of using resistance bands. As a beginner you can start without using them. When you have mastered the sequence of movements of an exercise you can start to use resistance bands. These are available in different levels of strength. We recommend starting with an easier resistance band and work your way up to heavier ones. At the same time, many exercises have a simple as well as a difficult variant allowing you to increase the difficulty level.

Our program is designed to be used by people of different ages and with different sports abilities. The training was specially developed for people between 60 and 80 years of age. All exercises offer a very gentle beginner level and many exercises show more difficult implementation options for advanced users.

It is necessary that you be able to sit on the floor and stand up on your own, unless there is someone available to help you stand.

Strength training and cardio sports as well as a healthy diet are the foundation of a healthy body and can prevent the following health issues:

• Joint pain (knee pain, tennis elbow)
• Arthritis
• Vascular dementia
• Diabetes mellitus
• Arthrosis
• Heart attack
• Incontinence
• Cancer
• Thrombosis
• Back pain
• Disc prolapse
• Obesity
• Osteoporosis

We advise everyone, especially newcomers or those returning to the sport, to have a doctor’s visit before starting the sports program. Even if you consider yourself fit, we recommend seeing a doctor. Our sports program is designed for very different fitness abilities and we explain all exercises as clearly as possible. Nevertheless, we cannot cater to very individual physical demands. It is therefore advisable to schedule a physical and print out the exercises to show to your doctor. Do not start exercising until your doctor approves it. Have the resilience of your heart and the musculoskeletal system examined with particular attention to the joints and back.

If you have severe knee pain with significant disabilities, you should get examined by a doctor. Therefore print out your training plan and discuss the exercises with your doctor or physiotherapist.

All exercises are designed so that you do not have to put any further strain on your knees. These exercises also train the surrounding muscles so that knee pain is prevented and reduced in the long term. There is no jumping during our training. Please make sure that you do the exercises correctly. If pain occurs you can do the exercises slower or skip them. In the case of persistent or recurring pain we urgently advise you to consult a doctor or physiotherapist.

If you have severe back pain with significant disabilities you should get examined by a doctor. Therefore print out your training plan and discuss the exercises with your doctor or physiotherapist.

For mild back pain we recommend our sports program as it strengthens your back and prevents further back pain. Please always make sure to carry out the exercises according to the instructions. If pain occurs you can do the exercises slower or skip them. In the case of persistent or recurring pain, we urgently advise you to consult a doctor or physiotherapist.

Our exercises are not specifically designed for overweight people. However our training program is easy on the joints and does not include any jumping. Depending on your constitution you can slowly ease into our exercises.

Obesity carries an increased risk of illness. We recommend that you have a doctor examine you before starting the exercise program especially if you are more than 22 lbs overweight.

For beginners who are more than 22 lbs overweight

Muscles, the heart, circulation, the back, joints and metabolism are quickly overwhelmed due to the unusual amount of stress through unfamiliar sport activity with overweight. If you overwork yourself when you starts with sports you risk injury. Your body, bones, joints, and cardiovascular system should first slowly become used to the physical strain. This process can take 4 to 6 months. Sports like light swimming or cycling, where your body is supported, are best for this. You can also activate your body slowly by walking. However, jogging is not recommended. Focus on exercising your body regularly and aim for at least three days a week. Then over time extend your daily training durations and frequency. As soon as your body has gotten used to the stress and your doctor gives you the green light you can slowly start our training program.

Once you are ready to train with our program

Our exercises are easy on the joints and will help you lose weight. With cardio and strength training you burn fat and strengthen muscles. We recommend that you do both strength and cardio training regularly (at least three times a week) and establish a training routine. It is important that you approach your training slowly; feel free to pause and take a breather. Simply stop exercising when you run out of strength. It is better to do a few exercises slowly and correctly than many exercises quickly but without control. Always start with the simple variants and gradually work your way up to the harder ones. If an exercise hurts first check that you are following all the instructions correctly. If the exercise is more painful than normal, even though you are doing it correctly, skip it and discuss it with your doctor.

With regular exercise you will lose fat and build strength. You will notice physical changes if you exercise regularly with our exercise program at least three times a week. However, to lose weight, it is also important that you follow a healthy diet. Following our plans will increase your overall strength, flexibility, mobility and balance as well as set your body up to increase chances of weight loss. However, in order to lose weight your body needs to be in a calorie deficit. This should be a very small deficit but with persistence and most importantly consistency over time you will see results. 

Our recipes are designed to prevent various health issues because they are low in fat, low in lactose and low in sugar. This diet can help you lose weight in a healthy manner.

Most athletes train 3 to 5 days a week. Exercising regularly is more important than long training sessions. It is more effective to train 4 x 30 minutes than 2 x 60 minutes. Some advocates of the training routine even recommend that you only train enough such that over the course of 6 or 7 days you are challenged but don’t get sore muscles. That way the body is fit again the next day. Through regular training a habit develops that simplifies training. Ultimately it is your decision how many days you want to exercise and which exercise suits your lifestyle. We recommend setting up an exercise routine and exercising at least 3 days a week. Make the effort but avoid sore muscles in order to maintain regularity. The best training is done when you alternate between one day of cardio training and one day of strength training. After these workouts you can occasionally add a yoga session to supplement the workout.

Listen to your body. On some days you can do more and on other days less. Nevertheless, you should challenge yourself and try to gently go beyond your goals. Whenever you exercise, you should go to the point where you feel gentle pressure. It should never hurt.

The overall concept was designed by Alexandra Potthoff. She received her AYA certificate as a yoga teacher in 2017 and has since acquired knowledge about anatomy, healthy nutrition and various types of training. Finally she planned a comprehensive training program that should enable older people without previous experience to keep fit independently at home. The exercises were examined for feasibility and safety by the physiotherapist, nutrition coach and trainer Paul Kröger. It has been ensured that the training only includes exercises that are gentle on the joints. In order to familiarize beginners with the topic of fitness they created an introductory video with the most important information about optimal training implementation for the best possible results and to reduce the risk of injury. Additionally all exercises are explained in depth so that beginners learn from the get go how to position themselves, move correctly and use the aids.

You can use just the training plan or use only the recipes. The training and recipes are not dependent on one another. Certain health issues can be prevented with certain foods or by avoiding certain foods. Exercise can also be used to counteract certain health issues. Good prerequisites for a healthy body include keeping fit through exercise coupled with healthy nutrition.

• Sufficient wifi / internet
• A mobile phone, tablet, or computer with loudspeaker, microphone, and webcam
• Comfortable and stretchy clothing
• Yoga mat
• Possibly a pillow for the knees
• One or more resistance bands
• A round mini band
• 2 filled, small water bottles