Lesson 1
70 Percent Rule
In this lesson, Michael introduces one of the most important principles for exercising safely as you age — the 70 percent rule. Rather than pushing to your limit, you learn why working at around 70 percent of your capacity leads to better results, fewer injuries, and a practice you can sustain for the long term. A simple but transformative shift in how you approach movement.
read more
Lesson 2
Getting Into Postures Safely
Before moving into any posture or exercise, knowing how to get there safely matters just as much as the movement itself. In this lesson, Michael guides you through the principles of moving into and out of postures with care — protecting your joints, avoiding strain, and building the confidence to move with greater ease and awareness.
read more
Lesson 3
Lying Down Posture
This lesson focuses on how to position the body correctly when lying down — something that affects sleep, rest, and recovery far more than most people realise. Michael guides you through the key principles of a supported lying-down posture, helping you reduce strain on the spine and joints and find genuine ease in a horizontal position.
read more
Lesson 4
Healing Back Pain (Lying Down)
This lesson offers gentle lying-down movements specifically designed to release tension and support the back. Michael guides you through simple, accessible practices that can help ease discomfort, improve spinal mobility, and bring a sense of relief — without strain or intensity. Suitable for anyone experiencing everyday back aches or stiffness.
read more
Lesson 5
Core Stabilization
A strong, stable core is the foundation of safe movement at any age. In this lesson, Michael guides you through gentle core stabilization exercises designed specifically for older adults — building the deep support your spine needs without strain or intensity. This is not about aesthetics. It is about feeling steady, protected, and confident in everything you do.
read more
Lesson 6
Sitting Posture
Most of us spend a significant part of the day sitting — and how we sit has a direct impact on back health, energy levels, and long-term mobility. In this lesson, Michael breaks down the principles of healthy sitting posture, helping you identify common habits that create strain and showing you how small adjustments can make a meaningful difference to how your body feels throughout the day.
read more
Lesson 7
Upper Body Movements (Sitting)
This lesson guides you through a series of gentle seated movements for the upper body — targeting the shoulders, arms, neck, and upper back. Michael leads you through each movement with care, helping you release tension, improve range of motion, and build strength and ease in the areas where many older adults experience the most stiffness and discomfort.
read more
Lesson 8
Hands & Fingers
The hands and fingers are often overlooked in movement practice, yet they play a vital role in independence and daily function. In this lesson, Michael guides you through gentle exercises to maintain mobility, reduce stiffness, and support the health of the joints in the hands and fingers — particularly valuable for anyone dealing with arthritis or age-related stiffness.
read more
Lesson 9
Standing Posture
How you stand affects everything — your balance, your energy, your joints, and your risk of falling. In this lesson, Michael guides you through the foundations of healthy standing posture, helping you find alignment that feels supported and natural rather than forced. A small shift in how you stand can have a significant impact on how you move and feel throughout the day.
read more
Lesson 10
Lower Body Movements (Standing)
This lesson focuses on gentle standing movements for the legs, hips, and knees — the areas that carry us through daily life and that most need attention as we age. Michael guides you through accessible exercises to build strength, improve mobility, and maintain the function and confidence needed to move safely and independently.
read more
Lesson 11
Torso Movements (Standing)
This lesson guides you through gentle standing movements focused on the torso — the spine, waist, and core — to build mobility, release tension, and improve the coordination between the upper and lower body. Michael shows you how flowing, mindful movement through the centre of the body can reduce stiffness, support the back, and bring a sense of ease and connection to your whole body.
read more
Lesson 12
Flexibility
In this talk, Michael explores what flexibility really means as we age — why it matters, how it changes, and what we can do to maintain and improve it. Moving beyond the idea that flexibility is about touching your toes, this lesson offers a grounded and practical understanding of how keeping the body supple supports comfort, mobility, and independence in everyday life.
read more
Lesson 13
Yoga & Flexibility
This talk explores the relationship between yoga and flexibility — how yoga works, why it is particularly well suited to older adults, and what it offers beyond simple stretching. Michael explains how a mindful, gentle approach to yoga can support joint health, ease movement, and build the body awareness that underpins safe and confident physical activity at any age.
read more
Lesson 14
Strength
Strength is one of the most important factors in healthy ageing — and one of the most misunderstood. In this talk, Michael explores what strength means for older adults, why maintaining it matters so much for independence and fall prevention, and how you can build and preserve it through simple, sustainable approaches that work with your body rather than against it.
read more
Lesson 15
Heart Health
The heart is the foundation of everything — and keeping it healthy as we age is one of the most important things we can do for our longevity and quality of life. In this talk, Michael covers the key factors that influence heart health in older adults, how movement and lifestyle choices support cardiovascular function, and what a sustainable, heart-healthy approach to physical activity looks like in practice.
read more
