Program details

Golden Warriors is a free 10-week karate-based movement and wellbeing program for adults aged 55 years and over. The program focuses on improving strength, balance, mobility, coordination, posture, confidence, and mental wellbeing, while also fostering community, social connection, and a sense of belonging.

Classes are grounded in traditional karate movement principles and incorporate controlled, low-impact techniques, balance work, breathing, and purposeful movement. Exercises are performed at a comfortable pace with clear instruction and an emphasis on safe body mechanics. No prior karate or martial arts experience is required.

Each class runs for 45-60 minutes once per week and includes a structured warm-up, guided movement activities, balance and strength exercises, and a concluding period of meditation and mindfulness to promote focus, relaxation, and mental clarity.

The program is delivered in a welcoming, supportive group environment led by an experienced instructor. Alongside physical benefits and falls prevention, Golden Warriors encourages social interaction, shared practice, and positive relationships, helping participants feel connected, supported, and engaged within their local community.

Opening hours:

• Classes run each week on Tuesdays from 11:00am to 12:00 noon, excluding public holidays.

Cost:

Free

Target age:

55 Plus

Participants who would not be suitable for the program:

The program is suitable for most adults aged 55 years and over who can participate in gentle group-based physical activity. However, the program may not be suitable for individuals who:

- Have acute or unstable medical conditions that limit safe participation in physical activity;
- Are in the early stages of post-surgical recovery and have not yet been cleared for exercise by a medical professional;
- Have significant cognitive impairment that affects their ability to follow instructions in a group setting;
- Require constant one-to-one supervision for safe movement;
- Have mobility limitations that prevent safe participation in standing movement without appropriate support.

Participants with existing medical conditions, recent injuries, or health concerns are encouraged to seek medical clearance before commencing the program. All participants are asked to work within their own comfort levels and follow instructor guidance at all times.

Special requirements or conditions:

Participants will be provided with a free karate uniform and belt as part of the program. For the first class, participants should wear comfortable, non-restrictive clothing suitable for light physical activity.

Chairs will be available during classes to provide additional balance and support as required. Participants are encouraged to bring a water bottle and a towel for personal use.

No special equipment or prior experience is required.

Minimum experience:

Beginner

Leader qualifications:

Sports Coach