Level 2 - Moderate

Click here to download a PDF of an example Level 2 exercise program.

Level 2 exercises suit those who:

  • have a well-controlled medical condition

  • get puffed easily or feel a little unsteady

  • can walk down the street

  • get minimal help with daily activities

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

Older man walking on footpath with walking stick

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


(cardiovascular exercise)

  • Walk a short distance down the street at least once a day (providing current COVID-19 restrictions allow this). Keep 1.5 metres apart from other people and don't touch seats etc. Make sure you wash your hands after returning home.

  • Try and move for 5 minutes every hour.

  • Put some music on for motivation.

  • Use television advertisement breaks to get up and exercise.

Strength and balance exercises

  • Stand up from a chair 10 times every hour or so. See if you can do it without using your arms.

  • Hold onto a bench and rise up to your toes 10 times.

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.

Clock Yourself is an app you can download with stepping, reaction time and cognitive exercises

(start by using the easier levels of this program).

NHS Inform has a list of strength and balance exercises for people at Level 2. 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.

Exercise TOP UP Level 2 Moderate


Rik Dawson (physiotherapist and Safe Exercise at Home team member) delivers a 30 minute moderate exercise program for older people to increase their balance and strength based on the Otago Exercise Program.

Warmup starts about 2 minutes into the video and the strengthening and balance sections commences at the 11 minute mark.

Homestrong exercise tips 

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. If you find standing on 1 leg too difficult, try standing with your feet together instead.