Virtual
- U.S. Department of Health and Human Services resource outlining the Physical Activity Guidelines for Americans, with recommendations for adults, children, and older adults to improve health and reduce disease risk.
- A grassroots effort with a model based on sustainability and simplicity, Walk with a Doc is a global effort to inspire communities through movement and conversation. A doctor gives a brief presentation on a health topic while leading participants on a walk at their own pace.
- This program offers specialized dance classes to people with Parkinson's, their families, friends, and care partners online and in-person, in New York City and in more than 300 communities across 25 countries.
- (NIH’s physical activity page)
- National Institute on Aging resource with articles, tips, and printable guides on staying active, improving balance, and building strength at any age.
- Learn proper position and execution of exercises for different body parts, using weights, bands, or body weight, for beginner, intermediate, or advanced levels.
- Includes a video specifically to teach balance exercises.
- Affordable, versatile resistance bands for building strength, improving flexibility, and enhancing workouts without the need for heavy equipment.
- Step-by-step weightlifting for women.
Exercises for Specific Conditions
Exercises to
Cancer Exercise Resources
- Exercise is great during chemotherapy and radiation!
- There is compelling evidence that exercise during cancer therapy is not only safe, but highly beneficial during active treatment. from Cancer Fitness discusses the health benefits of engaging in regular exercise to maintain your strength, energy, and well-being during treatment. Even modest activity—such as walking, light resistance training, or yoga—can make a meaningful difference!
- Expert-led, research-backed exercise programs for cancer patients and survivors to boost strength, reduce recurrence, and improve quality of life.
- Founded by surgical oncologist Dr. Jay Harness; includes educational videos and a global community promoting movement as part of cancer care.
- Virtual fitness classes led by certified exercise-oncology trainers. Designed for cancer survivors to rebuild strength, stamina, and confidence after treatment.
- CancerFit Live — join real-time classes ($5 per session)
- CancerFit On Demand — access workout videos anytime ($5/month)
- An entry-level, virtual fitness program designed for cancer survivors and patients. Led by certified cancer exercise specialists and registered personal trainers, Thrive supports survivors at all stages with accessible, guided movement.
- Classes are 30–45 minutes, offered twice weekly via Zoom, and include aerobic warm-ups, balance, core, and flexibility training with minimal equipment. Cost: $50/month, payable through Venmo, with the first week free. Participants also receive unlimited access to class recordings.
- Exercise is great during chemotherapy and radiation!
Strength training to combat osteoporosis
- Free online course providing safe exercises to build bone strength and improve balance for people with osteoporosis.
- Strength training and conditioning program available via Amazon to help maintain bone density and muscle mass, particularly for older adults.
- - Susie Hathaway
- Susie Hathaway's program offering strength training exercises to build bone strength and improve balance.
- A science-based exercise program designed specifically for people with low bone density or osteoporosis. Classes focus on safe, evidence-based strength and impact training to improve bone health and reduce fracture risk.
Link to exercises for POTS disease (Autonomic dysfunction)
- Program developed by CHOP (Children's Hospital of Philadelphia); final pages of the PDF include a pacing schedule for both cardiovascular exercise and strength training.
- Free, medically-reviewed exercise program for POTS and other forms of dysautonomia to improve symptoms and safely build endurance.
- Includes a structured, progressive plan to increase blood volume, enhance circulation, and support daily functioning.
Exercises for seniors
- Free YouTube series from the NIH offering safe, easy-to-follow exercises to improve strength, balance, flexibility, and endurance for older adults.
- — Free for Medicare Advantage
- SilverSneakers' free online fitness classes for Medicare Advantage members, covering cardio, strength, flexibility, and balance training.
- Low-impact exercise program for Osteoporosis, Arthritis, Neuropathy, Parkinson’s
- Arthritis Foundation program using Tai Chi movements to improve balance, flexibility, and joint health while reducing arthritis pain.
- Low-impact seated yoga routine designed to improve flexibility, mobility, and relaxation for seniors and those with limited mobility.
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- Will Harlow is a physiotherapist, best-selling published author and YouTube creator who specializes in helping people over the age of fifty.
- This video reviews 3 exercises that are important for maintaining strength and balance for older adults.
Evidence-based strength and balance program designed to reduce falls in older adults.
Focuses on lower-body strengthening and safe balance training. Appropriate for frail, pre-frail, or fall-prone individuals.
Short, easy-to-follow videos demonstrating strength and balance exercises. Emphasizes leg strength, stability, and fall prevention. Includes supported options using a chair or countertop. Beginner-friendly and safe for home practice.
Physical therapist–led daily balance routine. Targets posture, coordination, and lower-body strength. Simple exercises that can be modified with support.
Ideal for independent older adults improving stability.
Short, seated strength routine for beginners. Targets arms, legs, and core while fully chair-supported. Low-impact and accessible for frail or deconditioned adults
Good starting point for building strength safely.
25-minute full-body workout using resistance bands, designed especially for seniors and beginners. This standing routine focuses on improving strength, balance, and mobility, emphasizing functional strength and stability.
This video is a 30-minute chair-based resistance band workout designed for beginners and seniors. It uses a seated format to guide you through a full-body routine that builds strength, improves mobility, and supports overall functional fitness in a low-impact, accessible way.
This video is a total-body strength workout with dumbbells and resistance bands designed for seniors and beginners. It focuses on building muscle strength and overall stability through a guided routine that is approachable yet effective, making it a good option for anyone who wants to become stronger at a manageable pace.
Gerofit is an exercise program that promotes health & wellness for Veterans. Participants in the program have demonstrated improved health, physical function, and well-being.
Gerofit is a great way for Veterans to stay active by using a variety of strength and aerobic exercises. Gerofit also offers group classes like tai chi, dancing, walking, and balance.
to see a list of VA locations where this program is offered. Some locations also offer telehealth services if you are not able to attend in person.
Additionally, there is a that is accessible to everyone, not only veterans!
Intense and short time commitment exercises for busy people
- — 10–20 minutes targeting different exercises (not free).
- Quick 10-20 minute workouts targeting different muscle groups and fitness goals; designed for busy schedules (subscription required).
Subscription programs
- Online fitness platform with wide range of on-demand and live classes, from HIIT and strength training to yoga and dance, suitable for all fitness levels.
List of certified trainers and exercise physiologists
- To find reliable trainers and/or exercise physiologists:
- Check the and look for those who belong to: and and who have the following certifications: CSTS (Certified Strength Training Specialist), EP (Exercise Physiologist), CEP (Clinical Exercise Physiologist).
- What they do:
- Exercise Physiologists (bachelor’s degree in exercise physiology or equivalent) and Clinical Exercise Physiologists (master’s degree in exercise physiology or equivalent) are trained to work with patients with injuries, chronic diseases, strokes, and other medical conditions.
- You can also find them via the certified by the American College of Sports Medicine.
- Offers comprehensive virtual medical fitness services—a "virtual medical fitness clinic".
- Includes clinician-facing and patient-facing educational content and virtual training with pre-vetted exercise specialists. Medical fitness educator and consultant.
- Practice Address: 416 East 65th Street 4J New York, NY 10065 United States
