Level 2 - Moderate
These exercises suit people who:
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Have a well-controlled medical condition
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Can walk down the street
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Get puffed easily or feel a little unsteady while walking
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Get minimal help with daily activities
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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. Safe Exercise at Home provides tips on how much exercise you should do and staying motivated.
Level 2 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.​
​​Level 2 exercise videos can be found at the bottom of this page. You can find exercise tips and ideas here and read stories about how others like you are staying active at home.
Fitness
Cardiovascular exercise
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Try and be physically active for 5 minutes every hour
(eg, walking twice round your whole house).
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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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Try to walk outside round your house or round your street block at least once daily.
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Put some music on for motivation.
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Use television advertisement breaks to get up and exercise.
Strength &
balance
exercises
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Stand up from a chair 10 times every hour or so. See if you can do it without using your arms.
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Hold onto a bench and rise up to your toes 10 times.
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Links to online exercise options​
Below are links to online programs and exercise videos. Please note the videos 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.
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Clock Yourself is an app you can download with stepping, reaction time and cognitive exercises
(start by using the easier levels of this program).​​​​
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Active and Healthy by NSW Health has two self-paced online programs focusing on strength and balance: Exercise Circuit 1 and Exercise Circuit 2.
Falls Information Zone - Level 2 Exercise
This 7-minute video from NHS Inform features strength and balance exercises suited for people at Level 2. 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 2. Keep a sturdy support nearby like a table, bench or chair. If you find standing on one leg too challenging, try with your feet together instead.