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:
- NHS seated exercise routine for older people and those with limited mobility
- NHS strength exercises
- NHS balance exercises
- NHS flexibility exercises
- 10 Today radio and online exercise routines
- iCareiMove free workouts
Gentle Exercises booklet to download and print (PDF, 1.9 Mb)
Need more guidance?
iPrescribe exercise 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 iPrescribeexercise.
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.
- Exercise videos - www.arthritisaction.org.uk/living-with-arthritis/resource-centre/exercises/
- Exercise and activity directorys - www.arthritisaction.org.uk/living-with-arthritis/resource-centre/exercise-and-activity-directory/
- Mental Health Directory - www.arthritisaction.org.uk/mental-health-directory/
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!
More videos to move along to
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 will be starting a 3 times per day Facebook live exercise class aimed at giving people a 'nudge' to be active.
It starts on March 23rd 3 times per day 8am, midday, and 4pm initially for 30 days through to 23rd April.
Search "Make Movement Your Mission" on Facebook to join the group.
Staying active at home with a disability
National disability sport organisation LimbPower has launched a number of new resources to support amputees and people with limb difference to stay fit and healthy at home. The resources have been developed with coaches and healthcare professionals with a special interest in working with amputees and individuals with limb difference.
You can find the resources by joining the Facebook groups LimbPower Stay In Stay Active and LimbPower Juniors Stay In Stay Active and on the LimbPower website. Share what you're doing st home to encourage others using the hashtags #LimbPowerShare and #StayInWorkOut
British Blind Sport