New here? SLOW moves is a free way to start exercising with a plan that fits you. Tell it your goals and what to be careful of, and it builds a short, sensible starting list to take to a trainer, physio or exercise physiologist. It is a starting point, not medical advice.
The problem it solves
Most exercise advice for women over 50 is either generic or built for someone else's body. The question that matters is not 'what is the best exercise' but 'what is a sensible starting point for me, given my bones, my joints and my history'. That is what SLOW moves answers.
How to use it
- Pick a goal: strength, balance, bone health, or a mix.
- Pick your setting: where you'll be exercising and what you have access to.
- Flag your cautions: things like low bone density, a knee that complains, your pelvic floor. Each caution changes what the tool suggests and adds a note on what to watch.
- Review your ranked short list. Every exercise carries its caution notes in plain language.
- Build a starter mix of 3 to 6 exercises, then copy the list as text. It includes your goal, your cautions and the progression rules, ready to hand to a trainer, physio or exercise physiologist.
Free, no sign-up, and it collects nothing about you. About two minutes.
How the exercises were chosen
The library is 98 exercises, each tagged against the clinical evidence that matters for women over 50: bone loading, falls prevention and strength. The sources behind the tagging include the Otago Exercise Programme and the Too Fit To Fracture consensus, and the evidence rationale is documented for every caution the tool applies.
What it does not do
SLOW moves does not diagnose anything, does not prescribe a program and is not medical advice. It gives you a defensible starting point, which is what most women never get, and it is built to be taken to a professional, not to replace one. If you have a condition that affects how you exercise, the starter mix is the beginning of a conversation with your GP, physio or exercise physiologist.