What exercises are recommended by the HSE for seniors?
Gym FAQs › Fitness for older adults
The HSE recommends that people over 65 combine moderate aerobic activity, such as brisk walking, with muscle-strengthening and balance exercises. It advises varied activity that focuses on functional balance and strength on three or more days a week, to build strength and help prevent falls.
The three types of exercise
- Aerobic: brisk walking, cycling, swimming or dancing, building up to at least 150 minutes a week
- Strength: sit-to-stands, step-ups, wall push-ups, resistance bands and light weights
- Balance: heel-to-toe walking, standing on one leg with support, and controlled stepping drills
Doing it safely
Warm up first, move slowly and with control, and keep a chair or rail nearby for balance work. Learning the exercises with a qualified coach helps you do them correctly and progress safely.
Senior Fit at Vantage Marino
Vantage Marino's Senior Fit classes in Dublin 3 are built around strength, bone health, flexibility, mobility, balance and stability. A 12 class pass costs €80 and your first class is free. Prices shown are Vantage Marino's published prices at the time of writing (September 2026).
Try a class for free
Come and train with us at Vantage Marino, 203 Philipsburgh Avenue, Dublin 3. Your first class is on us.