Information on physical activity and exercise for older people
Level 3 - Advanced
These exercises suit people who:
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regularly walk (at least 30 minutes in one session)
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feel steady walking outside
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may attend a gym
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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. Remember it's important to exercise safely. This website includes tips on how hard you should work 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.
Level 3 exercises
Level 3 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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You can go out for daily walks or continue to work in the garden.
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If you are unable to go outside, try climbing up and down stairs, putting on some music and walking around the house or marching on the spot (high stepping).
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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.
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Go swimming, or ride a bike outdoors if you enjoy these activities.
Fitness
Cardiovascular exercise
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If you're unable to attend your gym or exercise class in person, check to see if they have 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.
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Stand up and sit down from a chair without using your arms.
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Rising up onto your toes.
Strength and balance exercises
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.
If you are using a mobile or tablet, the below videos may take a little longer to load
Exercise TOP UP Level 3 Advanced
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.
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.