Physical Activity and Nutrition Recommendations to Support Healthy Ageing: A Leaflet for Members of EasyFit Kajaani

Abstract

The purpose of this thesis was to develop a practical exercise and nutrition leaflet to support healthy aging among gym members at EasyFit Kajaani. While national guidelines on physical activity and nutri-tion are well established, they are often general and not directly applicable in gym settings, especially for older adults who may require clear, personalized advice. This project aimed to bridge that gap by creating an easy-to-understand, visual leaflet that translates evidence-based recommendations into actionable guidance for everyday gym use. The development process followed a service design ap-proach and included four key steps: (1) reviewing national and international guidelines to establish a reliable scientific base; (2) drafting a prototype leaflet using principles of clarity, usability, and visual communication; (3) collecting informal feedback from EasyFit Kajaani trainers to identify practical chal-lenges faced by older gym members; and (4) refining the leaflet to ensure accessibility, motivation, and relevance. The theoretical foundation included the FITT Principle to structure exercise content, the Health Belief Model to address behavioral change, and Service Design methods to support co-creation and user-centered development. Trainer input emphasized the importance of strength training twice per week, supported by balance, mobility, and functional exercises, along with adequate protein, vit-amin D, hydration, and simple nutrition strategies. Behavioral challenges such as fear of carbohy-drates, outdated eating habits, and low training confidence were also addressed. The final leaflet is a low-cost, sustainable, and actionable tool that can be used for onboarding, coaching, and promoting long-term health behavior change among older adults at EasyFit Kajaani. This thesis also contributes theoretically by showing how abstract models can be adapted for real-world application in fitness en-vironments.