Last updated: October 4, 2026
General fitness information
The information, meal ideas, videos, yoga routines and weekday workouts on Fitness with Kasia are for general fitness education. They are not medical advice, diagnosis, treatment, physiotherapy or an individual exercise prescription. Reading this website does not establish a clinical relationship. Results vary, and no outcome or freedom from injury is guaranteed.
Choose exercise that suits your health
Age alone does not determine which exercises are suitable. Consider your current ability, medical conditions, medications, balance and any restrictions given by your healthcare team. If you have a health concern, recent surgery or injury, a history of falls, or are unsure about an exercise, consult a qualified healthcare professional before starting. Follow their advice over a general website routine.
Using the senior workouts and yoga routines
These short routines are a gentle starting point. Durations, repetitions and rest periods are suggestions, not targets you must complete. Use fewer repetitions, smaller movements and longer breaks when needed. A seated alternative may reduce the demands of standing but is not suitable for everyone and does not provide the same balance practice.
Use a stable chair that cannot slide or roll, a fixed counter for standing support, supportive footwear and a clear exercise area. Keep your usual walking aid nearby. If you need another person to help you move safely, do not exercise alone. Avoid forcing movements, holding your breath or continuing through pain.
Stop if you feel unwell
Stop exercising for pain, dizziness, feeling faint, unusual breathlessness or a new irregular heartbeat. Sit or rest safely and get medical advice before resuming if symptoms are new, concerning or recur. For chest pain, fainting or severe difficulty breathing, call 911 in Canada or your local emergency number. Do not use the website contact form for urgent medical help.
Self-guided exercise and online classes
Physical activity can involve risks, including strains, falls and other injuries. Self-guided workouts and recorded videos are not supervised: an instructor cannot assess your surroundings, technique or symptoms. In a live online class, tell the instructor about relevant limitations and stop if you cannot follow a movement safely. Ask about appropriate modifications and any class participation terms before joining.
Healthy eating and the seven-day meal plan
The Healthy Eating section provides general educational information and sample meal ideas for older adults. It is not personalised nutrition advice, dietetic care, a therapeutic diet or a weight-loss programme. It has not been assessed to meet any individual’s calorie, protein, vitamin, mineral or fluid needs. Portion sizes, appetite, activity, health conditions and access to food vary.
Consult a registered dietitian or your healthcare team for individual advice, particularly if you have diabetes, kidney or heart disease, a prescribed fluid restriction, food allergies, unintended weight loss, poor appetite, or chewing or swallowing difficulties. Some foods in the sample plan may be unsuitable for you. Follow any prescribed diet or food-texture instructions over the examples on this website.
Check ingredient labels and allergen information, including possible cross-contact. Suggested swaps are not guaranteed to be allergy-safe or nutritionally equivalent. Follow safe food storage and cooking practices. Ask a pharmacist or healthcare professional about food–medicine interactions and supplements; do not change medication or prescribed supplements based on this website. Kasia’s fitness and yoga instructor roles do not establish a dietitian–client relationship.
General food-choice guidance draws on Health Canada’s healthy eating guidance for seniors and Canada’s Food Guide plate. The example menus are website meal suggestions, not an individually approved diet or a Health Canada endorsement.
External resources
Links to NHS, CDC, YouTube and other websites provide additional information. External content may change and does not replace individual advice. Safety information is informed by NHS exercise guidance and NHS exercise safety guidance; clinical rehabilitation guidance should be used with your own care team.
Questions about participating?
For class information or help choosing a starting point, contact Kasia at kasia.kasp@gmail.com. Health symptoms and medical clearance questions should be directed to your healthcare professional.