Level 3 - Advanced
Level 3 exercises suit those who:
regularly walk (at least 30 minutes in one session)
feel steady walking outside
may attend a gym
engage in activities such as gardening
Even if you have been keeping active, if you have had two or more falls in the past 12 months, start at a less difficult level (Level 2 or Level 1). You should also consult your Doctor or physiotherapist to help reduce your risk of falling.
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
Level 3 exercises
You can go out for daily walks (providing current COVID-19 restrictions allow this) or continue to work in the garden. Keep 1.5 metres apart from other people and don't touch seats etc. Make sure you wash your hands on returning home.
If you are unable to go outside, you can try climbing up and down stairs, putting on some music and walking around the house or marching on the spot (high stepping).
You can also 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.
Strength and balance exercises
Check if your gym or exercise class has classes available on-line. You may be able to replace weights with tins of food, water bottles or milk bottles filled with sand or water, or elastic/therabands.
Standing up and down from a chair without using your arms.
Rising up onto your toes.
Links to online exercise options
Go4Life Exercise videos
Go4Life has sample exercise videos of various lengths (10 minutes – 60 minutes). Some videos focus on strength or fitness exercise, others have a mix of strength, balance, fitness and flexibility. If you don’t have hand weights you can use a can of food!
Clock Yourself is an app you can download with stepping, reaction time and cognitive exercises.
NHS Inform has a list of strength and balance exercise for people at Level 3. 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.
Rik Dawson (physiotherapist and Safe Exercise at Home team member) delivers a 35 minute advanced balance and strengthening exercise program for older people who have a high level of balance and experience exercising.
Warmup starts about 2 minutes into the video and the strengthening and balance sections commences at the 11 minute mark.
Homestrong exercise tips video #3
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.