So for combatting the effects of aging, recent research overwhelmingly shows that the first focus should be on strength training (it used to be all about cardio). This is anything loadbearing, so that includes weights, dumbbells, kettlebells, but also resistance bands and bodyweight exercises, so you don't need a lot of equipment. I have a pair of 4kg and a pair of 6kg dumbbells, and then last year I also bought this plate set: https://www.decathlon.ie/p/weight-training-20-kg-partly-recycled-cast-iron-dumbbells-set/7449/c1m8018574 (often Lidl and Aldi have similar ones). As I built up my strength, I've bought additional plates (4x 5kg and 4kg). I work out at home during my lunch hour, but I often will do a second workout after I log off work. In the winter when it's dark in Ireland from the time that I log into work until it's time to log off, I often go for a walk or a run during the lunch hour, as it's my only opportunity to get direct sunlight, then do strength training after work.
There are LOADS of free classes on YouTube, but there's almost too much choice. My personal preference is no talking, where they show you what's happening with text and demonstrations on screen and beeps for when you start and stop. (The music on these is admittedly usually not great but easier to ignore than incessant talking.) I have found a few YouTubers that I really like, but by far my favourite is Caroline Girvan. While she has an app that costs money where you can not only access all of her programs but also play the videos with beeps only (no music so you can play your own music, audiobook, podcast, silence, etc.), she has hundreds of free workouts on her YT channel. What I love about her programmes is that she has a follow-along video for every single day of the programme, which means that all you have to do is press play.
This is a comprehensive list of all her programmes: https://carolinegirvan.com/programs The ones available for free on YouTube are here: https://www.youtube.com/@CarolineGirvan/playlists
My favourite free YT programme by far is the Iron series (https://carolinegirvan.com/IRON-Series-Calendar.pdf). It's 30-minute workouts, five days a week, for six weeks. She uses really heavy weights so definitely start out no more than 1/4 of what she's lifting until you figure out the ideal ratio for where you're at. I have done the Iron series three or four times, each time increasing my weight. The last time I did it, I was 75-100% of what she was lifting and I felt INVINCIBLE. (Sadly, I injured my knee while running so I've had to take it easy since then.)
On her app (which you can cast to a smart TV), she has an absolute beginners programme that I think is 3 workouts a week, 25-30 minutes, for a number of weeks. The app has a free two-week trial, by the way. She also has some beginner playlists that you can do in advance of longer programmes, or shorter ones like the '24 days of Christmas' series. There is a playlist for bodyweight workouts and other categories so you can pick and choose without doing a whole programme.
My next favourite source for workouts is a couple named Juice & Toya (https://www.youtube.com/@JuiceandToya). They also have an app but I've never looked into it. They kind of have something for any scenario. I use them when I have really specific parameters in mind. For example, let's say I only have 20 minutes and I want to do a lower body workout. They have dumbbell workouts, bodyweight, and different HIIT and cardio options or ones that mix strength training and cardio.
A recent discovery is Penny Barnshaw (https://www.youtube.com/@garagefitnessgirl) She also has dozens of playlists with basically any kind of workout you can think of in a variety of durations. I have been doing a 50-minute dumbbell workout of hers every Friday for a couple of months now.
For cardio, I also have a couple of favourites. In the dead of winter when I can't face the weather and dark, I like to do walking workouts (even though I actually do own a treadmill!). My go-to for this is a channel called Grow with Jo (https://www.youtube.com/@growwithjo) CAVEAT: You have to sort of ignore the god stuff and the weight loss headers. I prefer the ones where she uses actual songs vs. generic music. So, like, 1980s Dance Party and that sort of thing. She also has a selection of durations, so if you just want to move for 10 minutes but also if you have an hour and want to get a certain number of steps in.
A new discovery that might actually be a better option is Kyra Pro (https://www.youtube.com/@KyraPro). She has quite a few workouts that feature real music, minus the god stuff and obsession with weight loss. I'm looking forward to doing more of her videos.
But by far my favourite in this category, which is the only exception to my 'no talking' rule, is The Fitness Marshall (https://www.youtube.com/@TheFitnessMarshall). I actually pay for a membership to his channel for the sweat sessions, and it's so worth it for me. I guess his model is like Zumba in the sense that he creates follow-along choreography to songs. He has two backup dancers behind him, and each one is at a different level. His workouts ALWAYS put me in a good mood, and I do 2 to 4 of them every week for mental health more than fitness. There are other channels who do dance workouts but they very rarely use real songs. I've searched high and low for alternatives but I always come back to this channel.
And then I can't talk about YouTube fitness without mentioning Yoga with Adriene (https://www.youtube.com/@yogawithadriene). She is a queeeeeen and just so lovely and funny. She has a paid membership option, but she does post new free content and her channel has been going on for so many years that there is a giant catalogue of videos to choose from.
