Level 1 - Foundation
These exercises suit people who:
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Walk slowly
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Use a walking aid
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Feel unsteady while walking and picking things up from the ground
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Have medical conditions that limit activity
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Get some help with housework and other activities such as shopping
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Some examples of exercises are below. Exercises on this website are completed at your own risk. Remember it's important to exercise safely. A physiotherapist can help you decide how to start exercising safely. A little bit of exercise more often may work best.​
Level 1 exercises
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There are examples of exercises below. You can also download a FREE example exercise program with images, instructions and activity tracker using the button below.
You can find exercise tips and ideas here and read stories about how others like you are staying active at home. Level 1 exercise videos can be found at the bottom of this page.
Fitness
Cardiovascular exercise
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Try and be physically active for 5 minutes every hour
(eg walking once round your whole house or living area)
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Use the kitchen bench for stability to do exercises such as walking sideways or marching up and down on the spot
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Put some music on for motivation
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Use television advertisement breaks to exercise
Strength &
balance
exercises
Try these exercises three to five times a day:
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Stand up from your chair 10 times
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Use the kitchen bench for stability and rise up onto your toes
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Stand at your kitchen sink and march on the spot for 1 minute
Links to online exercise options​
Below are links to exercise videos. Please note they may take time to load depending on your internet speed and device. If you're unsure what level to start with, watch this brief video from NHS Inform and speak with your trusted health professional.​​
Falls Information Zone - Level 1 Exercise
This 6-minute video from NHS Inform features strength and balance exercises suited for people at Level 1. It includes instructions on how to do the exercises and makes recommendations on how often they should be completed. More information about the exercises and be found here.
This 10-minute video from Home Strong features home exercises suited for people at Level 1. Keep a sturdy support nearby like a table, bench or chair.
The final exercise - standing on one leg - may be challenging. Try standing with your feet close together, or widen them for more stability, before standing on one leg.
Beginner get moving workout in a chair
This 18-minute video features exercises you can do in a chair to increase your mobility and flexibility. Go at your own pace, and if any exercise causes pain stop and discus with your health professional. You can view more exercise videos suitable for Level 1 here.