As millions settle in to watch Wimbledon over the next week as the action heats, older adults are being encouraged to turn their viewing experience into an opportunity for gentle exercise with a series of tennis-inspired movements that can be performed from the sofa.
With tennis professionals setting an example on the television, older Wimbledon watchers are being urged to turn their enthusiasm for the sport into action – taking the opportunity to engage with regular movement to help achieve the levels of activity outlined by WHO guidance.
With the World Health Organisation recommending 150-300 minutes of moderate intensity aerobic activity each week for the over 65s, the exercises are seen as a way of being able to achieve this without a need to miss the on-screen entertainment.
The routine comes in the wake of a new partnership between Physit, a home visit physiotherapy service in London and high-end home care provider Venelle, with the pairing offering targeted health advice for older adults. Featuring five key movements that mirror tennis actions while being completely accessible to those with mobility limitations, Physit’s guide includes:
Seated Air Forehand Swings to help improve shoulder strength and flexibility by mimicking a tennis forehand motion.
Seated Serve movements that replicate the action of a tennis serve, targeting shoulder muscles to enhance both strength and mobility.
Ball Bounce Catch exercises to improve hand-eye coordination using a lightweight ball or balloon.
Seated Volley Blocks to simulate blocking a tennis volley, which works on shoulder mobility while providing gentle cardiovascular benefits.
Seated Rally Partner Drills that allow those with caregivers or family members to engage in balloon or light ball rallies, promoting coordination and social interaction alongside fitness benefits.
Allowing for seamless integration with daily routines, viewers can perform these movements during natural breaks in play – between points, during changeovers or between sets – without missing any of the action. A downloadable guide with imagery instructing participants is available via the Venelle website – https://www.venellelife.co.uk/journal/exercise
Explaining the thinking behind the guide, Louise Blezzard, founder and CEO of Venelle said: “Staying active doesn’t have to mean leaving your living room. These tennis-inspired movements can be incredibly effective for maintaining mobility and strength, especially when performed regularly throughout the tournament fortnight. The exercises are designed with safety as a priority, ensuring that older adults can participate regardless of their current fitness level or mobility restrictions – all while enjoying the wonderful spectacle that is Wimbledon.”
Extended periods of television viewing, particularly during major sporting events, can contribute to reduced physical activity levels among older adults. This innovative approach transforms passive viewing into an opportunity for gentle, purposeful movement.
This initiative reflects a growing recognition within the healthcare community that traditional exercise programmes may not suit everyone, particularly those with mobility limitations or chronic conditions. By adapting familiar sporting movements for seated performance, the approach makes fitness more inclusive and achievable.
The guide forms part of a specially designed Wimbledon Watchers Kit, which has been given to Venelle care recipients to enjoy across the fortnight, that combines physical activity with the traditional pleasures of tournament viewing. Alongside the fitness guide, the kit includes Wimbledon-inspired refreshments such as premium non-alcoholic spirits from Anon Drinks, fresh strawberries and cream, and Pimm’s-style mocktails – creating a complete wellness experience that celebrates both health and tradition.
This holistic approach recognises that wellbeing encompasses more than just physical exercise. By combining movement with social elements and seasonal celebration, the initiative addresses the importance of mental stimulation and enjoyment in maintaining overall health among older adults.
