Table 5 Examples of key response themes and example quotes from participants related to the acceptability of the intervention

The exercise program could easily be integrated into the daily routine of participants

“(The exercise program) didn’t interfere with my daily routine. So it was easy to adhere to the program.” Male, aged 77 years (allocated to thrice-daily exercise group).

“(I liked) that I can add it to my routine of exercises during the day.” Male, aged 72 years (allocated to thrice-daily exercise group).

The exercise program was feasible as it was relatively quick, easy, and required minimal equipment

“(The exercise program) forced me to set some time aside each day to exercise - otherwise, I tend to put an exercise regimen on the back burner each day, telling myself ‘I’ll do it later’.” Female, aged 66 years (allocated to once-daily exercise group).

“I liked the fact that the exercises were pretty easy and dispensed with quickly and were spaced out over the day. They were very easy to do and didn’t require setting up any equipment, etc.” Female, aged 66 years (allocated to twice-daily exercise group).

The exercise program addressed important aspects of health

“I liked that (the exercise program) was short but worked on important things (such as) balance, muscle strength, agility.” Female, aged 75 years (allocated to twice-daily exercise group).

“The regular exercise has improved my strength and flexibility somewhat” Male, aged 77 years (allocated to once-daily exercise group).

“(The exercise program) also reinforced for me the need to do more of these types of exercises to try to improve my balance and muscle tone.” Female, aged 66 years (allocated to once-daily exercise group).

The exercise program promoted greater exercise engagement and self-efficacy

“(I liked) learning how much exercise I could do, as I usually only walk on a daily basis.” Female, aged 67 years (allocated to once-daily exercise group).

“Covid (COVID-19 pandemic) resulted in a lack of some exercise for me and this programme forced me to make a greater effort than I had been. I ‘feel’ fitter as a result. Thanks for the experience.” Male, aged 70 years (allocated to twice-daily exercise group).

“I know that I should do more physical activity so it was good that I had to do the exercises twice a day. My family were pleased also!” Female, aged 67 years (allocated to twice-daily exercise group).

Exercise selection and progression may need to be individualised for some participants

“This is a good series. I found the step up between part 1 and part 2 a little extreme and cannot fully comply with the elbow to knee exercise at this time. I feel the exercises and the timing were just about right to encourage a senior to resume exercise.” Male, aged 77 years (allocated to once-daily exercise group).

“(The) gradient between week 1–2 and week 3–4 exercises was a bit too extreme.” Male, aged 68 years (allocated to once-daily exercise group).

“(The) exercises (were) easy and appropriate for the age group in the study”. Female, aged 70 years (allocated to twice-daily exercise group).

The exercise program may be improved with additional exercise variety, the inclusion of external loads, and upper-body exercises

“I’d like to incorporate some more diverse exercises in the program, such as lifting weights or some such (sic). I really feel the need to tone up my arms in particular.” Female, aged 66 years (allocated to once-daily exercise group).

“The variety was good. (All) in all, there were about 8 different exercises. Further variety would be good, but I’ll source some alternative exercises myself. I’ll also see if I can convince any of my friends (all “older” people) to try them, but I don’t expect much luck there!” Male, aged 67 years (allocated to once-daily exercise group).

“I thought it was good. Maybe some more upper body strength exercises (would improve the program).” Female, aged 75 years (allocated to twice-daily exercise group).

“(The) use of weights and other balancing actions (would improve the program).” Female, aged 74 years (allocated to once-daily exercise group).