PHYSICAL ACTIVITY: BEGINNER PROGRAM

Getting active again can feel challenging, but every step counts

This beginner program is designed to help you safely and gradually build your strength, fitness, and confidence.

Through regular exercise, you can:

  • Get moving again and make physical activity part of your daily routine,

  • Improve your stamina so everyday activities become easier,

  • Maintain and build muscle strength,

  • Improve your balance, mobility, and independence,

  • Support bladder control and pelvic floor function

  • Boost your energy levels, mood, and overall well-being

Get started
An elderly man with a white beard smiling, carrying a rolled yoga mat on his shoulder and holding a water bottle, indoors with bright natural light.

FREE GUIDED SUPPORT

Start your week by getting back in shape

Before starting the program, visit the exercise library to explore the different exercises available for your level. Each exercise includes a description and a video demonstration to help you perform the movements correctly and safely.

Once you feel familiar with the exercises, you can start the weekly program schedule. Jean-Philippe will guide you through each session so you can exercise together with him step by step.

Discover exercise library
Start weekly plan

STEP BY STEP SUPPORT

Your weekly plan

  • Man walking down a dirt path surrounded by green foliage during daytime.

    Monday

    Base cardio + mobility exercise
    Brisk walk or cycle for 20–30 minutes + 8–10 minutes of gentle mobility (stretching)

    30-40 min

    Watch video
  • An elderly man doing push-ups on the floor of a living room with large windows and houseplants.

    Tuesday

    Strength Training
    Watch the video using the button below to start your training.
    Need help with an exercise? Visit the exercise library to learn the correct technique.

    35-40min

    Watch video
  • An older man with gray hair and beard doing yoga in a living room. He is sitting cross-legged on a yoga mat, stretching his arms overhead. There is a laptop, a water bottle, and a tablet nearby. The room has white walls, a gray sofa, a potted plant, and standing white curtains.

    Wednesday

    Active Recovery
    Easy walking 15-20 min + gentle stretching

    20-25min

    Watch video
  • A man running outdoors near water, wearing a gray athletic outfit, a green knit cap, and gloves, with a city bridge visible in the background.

    Thursday

    Cardio (Intervals)
    5 min of easy walking, followed by 6 sets of 1 min of brisk walking and two min of easy walking, then 5 min of cooling down.

    25-30min

  • Two men practicing yoga or stretching exercises on a black mat in a gym, with one extending his arm upward and the other on all fours, surrounded by gym equipment.

    Friday

    Strength Training
    Watch the video using the button below to start your training.
    Need help with an exercise? Visit the exercise library to learn the correct technique.

    35-40min

    Watch video
  • A person wearing a red jacket walking down a cracked asphalt road surrounded by trees and fog in the early morning or late afternoon.

    Saturday

    Mobility/Walking
    Mobility 15 min or easy walking 20-30 min depending on fatigue level

    15-30min

    WATCH VIDEO
  • A man with short hair and a beard reclining on a sofa, drinking from a can, in a cluttered room with a wooden workbench, red barrels, shoes, and various items around him.

    Sunday

    Rest & Recover
    Hydration, a few minutes of gentle mobility if needed

Exercise library