Level 1 - Foundation

Click here to download a PDF of an example Level 1 exercise program.

Level 1 exercises suit those who:

  • feel unsteady turning or reaching out

  • walk slowly

  • use a walking aid

  • have medical conditions that limit activity

  • get assistance with housework and other
    activities such as shopping

Some examples of exercise are below. Remember it's important to exercise safely. There are also tips on how hard you should work and how to stay motivated.

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
Click here for an example Level 1 exercise program.


(cardiovascular exercise)

  • 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

You can find exercise tips and an exercise planner here. You can also read some stories about how others like you are staying active at home.

Homestrong Exercise tips video #1


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).

Preventing falls: Strength and balance exercises 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.