Information on physical activity and exercise for older people
Level 2 - Moderate
can help you decide how to start exercising safely. A little bit of exercise more often may work best.
The Safe Exercise at Home website also provides tips on how much exercise you should do 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.
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 -
get minimal help with daily activities
Some examples of exercises are below. Remember it's important to exercise safely. A physiotherapist
Level 2 exercises
Level 2 exercise videos can be found at the bottom of this page. You can find exercise tips and ideas here. You can also read some stories about how others like you are staying active at home.
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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.
Fitness
Cardiovascular exercise
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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.
Strength and balance exercises
Links to online exercise options
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.
If you are using a mobile or tablet, the below videos may take a little longer to load
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.
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.