What is HOMEX

HOMEX stands for HOMe EXercise, which means "exercising at home".

HOMEX aims to motivate and support people aged 65 and older to make regular strength training a part of their daily lives.

HOMEX is a video-based training program that handles all training planning and provides professional and friendly guidance on correct exercise execution. The simple exercises, available in three difficulty levels, are suitable for both beginners and more fit individuals. HOMEX offers a free home training option specifically for people aged 65 and older.

It is proven that targeted strength training is possible and beneficial for health well into old age. The challenge lies partly in the fact that only a few people have the opportunity or means to participate in a regular and structured training program. On the other hand, many people struggle to find the inner strength to stay motivated for physical exercise daily and throughout their lives. Additionally, even active people often become unsure over time whether their exercise execution is correct.

Based on this background, a team from the Institute of Epidemiology, Biostatistics and Prevention of the University of Zurich (and WHO Collaborating Centre on Physical Activity for Health) developed the HOMEX training program in autumn 2017. The HOMEX program was originally designed for individuals with the lung disease COPD and was tested in two studies. By February 2020, research had confirmed: HOMEX is safe, highly popular, and has a positive effect on physical performance (Effectiveness / Implementation). The HOMEX strength exercises are fundamentally suitable for anyone seeking a structured training program, not just those affected by COPD.

Even when one knows the benefits of regular physical activity, there may be days when motivation to continue training is lacking. It is not unusual to occasionally feel like sticking to the old routine and staying on the couch despite good reasons for regular exercise. Ambivalence is a normal part of preparing for change. One may feel torn between motivation and reluctance over an extended period. Under the theme of motivation, we approach people with unconditional appreciation. We acknowledge each participant's individual autonomy and encourage them to explore their ambivalence, often the greatest barrier to behavioral change. This involves discovering personal strengths, developing a Plan B, and articulating the good reasons for continuing. This way, inner motivation and confidence for regular training are strengthened.

We hope and sincerely wish that you all experience the positive feeling and strong power that you can develop through training in its fullest extent.