Level 3 - Advanced
These exercises suit people who:
-
Regularly walk (at least 30 minutes in one session)
-
Feel steady walking outside
-
May attend a gym
-
Engage in activities such as gardening
​
If you have had two or more falls in the past 12 months, it is advisable to start on Level 1 or Level 2. You should also consult your doctor or physiotherapist to help reduce your risk of falling.
​
​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 3 exercises
​​
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 3 exercise videos can be found at the bottom of this page.
Fitness
Cardiovascular exercise
-
Go for daily walks or work in the garden.
-
Try climbing up and down stairs, putting on some music and walking around the house or marching on the spot (high stepping).
-
Use an exercise bike or treadmill. If you have not used one before, take it easy to start and take care getting on and off.
-
Go swimming, running, or cycling outdoors.
Strength &
balance
exercises
-
If you're unable to attend the gym or an in-person exercise class, check to see if there are online classes available.
-
If you don't have weights at home, you can use alternatives such as tins of food, water bottles, fill old milk bottles with water, sand or rice, or use resistance bands.
-
Stand up and sit down from a chair without using your arms.
-
Rise up onto your toes and back down again to flat feet.
​
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.
​
Clock Yourself is an app you can download with stepping, reaction time and cognitive exercises
(start by using the easier levels of this program).​​​​
Falls Information Zone - Level 3 Exercise
This 6-minute video from NHS Inform features strength and balance exercises suited for people at Level 3. 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 3. Keep a sturdy support nearby like a table, bench or chair.
Get moving! 20 minute all in one workout
This 20-minute video from Yes2Next features exercises that challenge balance, cardio and strength. It can be completed with bodyweight or adding weights in the strength segment.
​
Yes2Next has a series of YouTube playlists of all-in-one, High Intensity Interval Training (HIIT), lower body, and upper body workouts.