Level 1 - Foundation
Level 1 exercises suit those who:
feel unsteady turning or reaching out
use a walking aid
have medical conditions that limit activity
get assistance with housework and other
activities such as shopping
This website is not intended to replace individual health professional care. If you have any concerns or questions about what you can safely do, you should seek professional advice from your doctor, physiotherapist, or other health professional with expertise in exercise prescription
A little bit of exercise more often may work best: instead of half an hour in one session, you can do three 10 minute sessions spread throughout the day.
Level 1 exercises
Try and be physically active for 5 minutes every hour
Use the kitchen bench for stability to do exercises such as walking sideways or marching up and down on the spot
Put some music on for motivation
Use television advertisement breaks to exercise
Strength and balance exercises
Stand up from your chair 10 times
Use the kitchen bench for stability and rise up onto your toes
These exercises can be done every hour or so
Links to online exercise options
NHS Inform has a list of strength and balance exercises for people at Level 1. There is also a brief video to help you determine the best level of exercise to start with. Note that the ‘Telecare’ option is only available in the UK.
Rik Dawson (physiotherapist and Safe Exercise at Home team member) introduces older people to easy strengthening and balance exercises to reduce falls based on the Otago Exercise Program.
Rik Dawson (physiotherapist and Safe Exercise at Home team member) demonstrates a 30 minute exercise program that builds strength and balance for older people based on the Otago Exercise Program.
This is a 10 minute video with exercises you can do at home. Make sure a sturdy support (table/bench or sturdy chair is close). The last exercise in video #1 is standing on one leg while holding on to a sturdy support. This may be too difficult. Instead, try standing with your feet close together (you can make it easier by increasing the distance between your feet).