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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!

All of our activities are designed to tailor to those with long-term health conditions and can be done from the safety and comfort of your own home or garden if applicable.


Free Creative Wellbeing Packs

Free creative wellbeing packs are being offered to older people in Norfolk. They'll be sent out twice a month, and each will be centered around a new, creative theme.

The packs include activities to keep your mind and body busy through gentle exercises and creative activities. Past packs have included resources to try poetry, Egyptian dance, printmaking, mindful colouring and much more!

Check out an example pack below. For more information, or to sign up to receive your bi-monthly packs, call 01953 713390 or email

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 unable or uncomfortable with accessing 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 leaflet with tips for reducing sedentary behaviour

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.

Team Undefeatable

Earlier this year, We Are Undefeatable brought together a virtual walking football and a virtual dance team, to form Team Undefeatable! The teams consist of people who are living with at least one long-term health condition.

Check out what they got up to below, and why not check out their website to see how you can form your own Team Undefeatable?

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!

Older People Friendly Exercise Playlist

This series of videos is designed to be done in groups - perfect for settings such as residential or care homes where there can be somebody on hand to assist if required, these playlists can be done by all ages. They'll strengthen your muscles, and reduce the risk of a fall greatly. Click here to view the full playlist.

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:

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.

10 Today is a set of fun 10-minute audio and video workouts intended to easily fit into your day, to help you get stretching and moving at home.

Click here to join the group.


10 Today is a set of fun 10-minute audio and video workouts intended to easily fit into your day, to help you get stretching and moving at home.

Tune in here.