Home exercise for older people and those with long-term health conditions

We've put together some resources to help older people and those with long-term health conditions stay active at home, which will help your physical health as well as boosting your mental wellbeing.

Try to aim for a mix of activities to improve strength and balance.

As with any kind of physical activity, start slowly and gradually build up the time and intensity of your workouts, and don't forget to warm up and cool down!


Easy exercise guides

These easy-to-follow workouts are a great way to get active at home:


Downloadable home exercise pack for vulnerable adults

Our home exercise packs are designed to support any vulnerable adults who are isolating at home during the COVID-19 pandemic and need support to be active, and specifically those who are digitally excluded and therefore unable (or uncomfortable) to access online health resources.

The downloadable exercise packs contain:

  • A written transcript of our Sitting Room Circuits videos, guiding you through the gentle exercises
  • 20-page exercise booklet designed for those who do little/no exercise
  • Information leaflets with tips for reducing sedentary behaviour, and a physical activity call-back service for individuals that want tailored 1:1 advice over the phone

Click the link below to download the pack.

"This is so helpful, thank you. I am delighted with it… This has all the information in an easy-to-follow programme" – Louise T.


Need more guidance?

EXi (formerly iPrescribe) is a free, evidence-based app which analyses your health, current fitness level, disease status and resting heart rate, and produces a personalised 12-week physical activity plan that is tailored to your needs and will transform your life.

Take a look at this short introductory video to help you get started -https://www.youtube.com/watch?v=LDJT3epAr2Q

Click on this link to access the app, which will direct you to the correct destination (App Store, Google Play, website) depending on your device.

Find out more about the app and how it might be able to help you at https://exi.life/.


Age UK online sessions

There's something to suit everyone at Age UK Norwich's wide range of virtual exercise classes to improve and maintain your physical and mental health.

Access pre-recorded videos to try activities like yoga, seated exercise, and gardening; join in live sessions including dance and pilates; or just join in for an online chat!

Click to find out more.


Resources from Arthritis Action

Arthritis Action are keen to ensure everyone living with arthritis sustains their healthy lifestyles, exercises regularly and maintains good mental health whilst staying safe at home.

Whether you are affected by arthritis or not, these resources will be beneficial for anyone new to exercise, affected by a long term condition, or with restricted mobility.


Dance To Health

Dance to Health is a fun and creative dance activity. It provides safe and effective exercise which boosts strength and balance while reducing falls. You can follow along with the videos below to improve your strength and balance, and find a new video every week on the Dance To Health website.


Sitting room circuits

This exercise programme has been designed to do in the comfort of your own home and doesn't need any special equipment. Check back regularly for more exercises!


Move It Or Lose It

Move It Or Lose It have developed a range of exercise resources to help older people stay active at home and in care settings.

Click here to download a free support pack for older people.

Their new, free Get Up and Go app has very simple exercises which are approved by geriatricians and physiotherapists. These mobilising exercises are ideal for frailer older people and can be done in a bed or chair to help those in care homes and hospitals to keep moving too. Click here for more information and to download the app.

You can join in a a Facebook Live exercise class every weekday at 2.30pm, with seated and standing exercises to keep connected and moving: www.facebook.com/MoveItOrLoseIt1

And while you're waiting for the kettle to boil, why not join in the simple Cuppa Routine:


More videos to move along to


More online classes

IQ for Health

The Norfolk-based Centre of Integrated Qigong for Health and Wellness is offering free, live online qigong classes every weekday at 10am - click here to sign up.

Later Life Training

This group specialises in physical activity for older people. They are running Facebook live exercise classes aimed at giving people a 'nudge' to be active, every day at 8am, 12pm, and 4pm.

Search "Make Movement Your Mission" on Facebook to join the group.