Older Population: How to Keep Active During Lockdown

As we are all spending much more time at home these days, here are some simple exercises to help you get started moving to improve your strength and balance from the safety of your own home.

Doing these simple exercises 3-4 times a week can help to reduce the risk of falling, maintain your independence and help improve your general health.

As we are all sitting a lot more at the moment too, it is good to get into a habit of standing up every hour to stretch the legs, even if it’s just as simple as walking into the next room!

Please share this post with your older family members that may not be on social media.

1. Chair Squats

Try to go from sitting to standing without using your hands. Aim to do it 10 to 15 times if you can. 

2. Calf Raises

Using your fingertips for balance at a wall or at the back of a chair, rise up onto your tippy toes and slowly back down again. Aim to do this 10-15 times.

3. Leg Raises

Sitting in a chair, straighten one leg out in front of you so that your knee is straight. Hold for 10 secs and lower back down to repeat on the other side. Repeat up to 10 times on each side.

4. Standing on One Leg 

Practice standing on one leg for up to 20 secs if you can. Make sure to have a chair/wall/counter top close by to hold onto if you lose your balance.

5. Standing with One Leg in Front of the Other

Try to stand with one leg directly in front of the other and keep your balance. The closer your feet are together, the harder it is. Try to hold for 20 seconds. 

– Louise Whitely, Physio

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