Free routine template
Exercise routine for seniors that reminds you when each one is due
A brisk walk most days, strength twice a week, balance while you brush, protein at each meal, a weekly class.
- 6 routines
- 3 at a set time
- Reminders when they are due
Strong after 60
Days and times are the pack's own. Change any of them after you add it.
- Brisk walk5 times a weekThirty minutes at a pace where you can talk but not sing: the park connector, a loop of the estate, a mall before it fills. Go early, before the heat.
- Chair and wall strengthEvery Mon and Thu at 9:00Two rounds of 10 sit-to-stands from a firm chair, using your hands only if you need to, and 10 push-ups against a wall. Stop if anything hurts sharply.
- Balance while you brushEvery day at 7:30Stand on one leg for 30 seconds each side while you brush your teeth, one hand near the basin. When that is easy, go to 45 seconds.
- Protein at each meal3 times a dayAn egg, tofu, fish, chicken, beans or milk at every meal. Older muscles need more protein, not less.
- A class or groupOnce a weekOne session with other people: qigong, line dance, a walking group, or exercise at your community centre or Active Ageing Centre.
- Fill the pill boxEvery Sun at 20:00Fill next week's pill box from the doctor's list, and check what runs out in the next two weeks so the refill is booked in time.
About this pack
Muscle and balance fade after sixty unless they are used, and they are what keep a person independent. Nothing here needs a gym. If you have a heart, joint or balance condition, check with your doctor before the strength work.
How to use it in Palby Planner
- 1Open Routines and press Packs.
- 2Find Strong after 60 and open it. Every routine is ticked, with its day and time.
- 3Untick any you don't want. A routine you already have is shown, and it isn't added twice.
- 4Press Add. Each one reminds you on WhatsApp or Telegram when it is due, until you tick it off.
Packs like this one
Three full-body sessions a week, one move learned properly, a walk on the days between, weights checked fortnightly.
6 routinesA five-minute stretch each morning, a 15-minute walk, the stairs, a short home workout three times a week.
5 routinesTwo strength days, an easy run, runs joined to stations, a long easy day, mobility twice a week and a timed half-race every four weeks.
7 routines
Questions
Yes. Copy it as a checklist or print it, with no sign-up. Adding it to Palby Planner, with the reminders, needs an account.
Link WhatsApp or Telegram and a message arrives at the routine's time, or at 10am if it has none, but only if it isn't done yet. Tap Done, snooze it, or mute that routine.
Yes. Every routine is yours once it's added: rename it, move its day or time, or delete it. Untick the ones you don't want before you add the pack.
Type it in one line, like "stretch daily at 9pm", and it becomes a routine with that day and time.
Get a nudge when each one is due.
The packs are free. The app reminds you when each one is due.