Walking
Walking is the simplest, most accessible form of exercise. It requires no equipment, no training, and can be done at whatever pace suits you. Even a gentle stroll around the block has measurable health benefits.
A 20–30 minute walk each day improves cardiovascular health, supports bone density, lifts mood, and helps manage blood pressure. If 30 minutes feels too much at first, start with 10 minutes and build gradually over several weeks.
Tips for Safe, Enjoyable Walking
- Wear well-fitting, supportive shoes with a non-slip sole.
- Walk in the cooler parts of the day in summer — early morning or evening.
- Carry a small bottle of water, particularly in warm weather.
- Use a walking stick or frame if it helps with balance and confidence.
- Tell someone where you are going if walking alone in unfamiliar areas.
- A walking companion — friend, neighbour, or walking group — makes it more enjoyable and easier to maintain.
Chair Yoga & Stretching
Chair-based yoga and stretching improve flexibility, reduce joint stiffness, and support posture — all without requiring you to get down on the floor. These exercises can be done safely at home in any comfortable chair.
Seated Neck Rolls
Sit tall with feet flat on the floor. Slowly tilt your right ear towards your right shoulder, hold for five seconds, then return to centre. Repeat on the left. This relieves tension in the neck and upper shoulders.
Overhead Arm Stretch
Sit upright, interlace your fingers, and slowly raise both arms above your head. Hold for five seconds and lower gently. Repeat three times. Improves shoulder mobility and posture.
Seated Leg Extension
Sit on the edge of a chair. Slowly straighten one leg until it is parallel to the floor, hold for five seconds, then lower. Alternate legs. Strengthens quadriceps and supports knee stability.
Seated Torso Twist
Sit tall with hands on your knees. Gently rotate your upper body to the right, hold for three seconds, then return to centre and rotate left. Maintains spinal mobility and improves circulation.
Aim to perform 5–10 minutes of gentle stretching each morning. This is particularly helpful for easing stiffness after sleep or periods of sitting.
Balance Exercises
Falls are one of the most common and serious health risks for older adults. Regular balance exercises, practised consistently, can significantly reduce this risk.
Always perform balance exercises near a stable surface — a kitchen bench, a sturdy chair, or a wall — so you can reach out if needed. Never push through pain or dizziness.
Single-Leg Stand
Stand near a bench or chair. Slowly lift one foot a few centimetres off the floor and hold for 10 seconds. Lower and repeat on the other side. Build to 30 seconds over time.
Heel-to-Toe Walk
Place the heel of one foot directly in front of the toes of the other, as if walking a tightrope. Take 10 careful steps along a straight line. Use a wall for support if needed.
Sit-to-Stand
Sit on a firm chair with feet flat on the floor. Using your leg muscles (not your arms), slowly stand up, pause, then sit back down with control. Repeat 8–10 times.
Calf Raises
Stand behind a chair, holding the back lightly for support. Slowly rise onto your toes, hold for two seconds, then lower. Repeat 10–15 times. Strengthens lower legs and improves stability.
Fall Prevention Checklist
- Remove loose rugs and trailing cords from walkways at home.
- Ensure all rooms and stairways are well lit, including at night.
- Use non-slip mats in the bathroom and shower.
- Have your vision and hearing checked regularly — both affect balance.
- Review your medications with your GP — some can affect balance or blood pressure.
Strength Training
Maintaining muscle strength becomes increasingly important after 75. Light resistance exercises help preserve independence, reduce fall risk, and support bone density. No gym membership or weights are necessary.
Wall Press-Ups
Stand facing a wall at arm's length. Place your hands flat on the wall at shoulder height. Bend your elbows to bring your chest towards the wall, then push back. Repeat 10 times. Works chest and arms.
Bottle Bicep Curls
Hold a filled water bottle (500ml–1 litre) in each hand, arms by your sides. Slowly curl your hands towards your shoulders, then lower. Repeat 10 times each arm. Builds arm and shoulder strength.
Mini Squats
Stand behind a sturdy chair, holding the back for support. Slowly bend your knees to lower yourself a short distance — as if you are about to sit. Hold for two seconds and stand back up. Repeat 8–10 times.
Resistance Bands
Light resistance bands are an inexpensive and effective tool for a wide variety of exercises. They are available from pharmacies and sports shops. Ask a physiotherapist to recommend a beginner programme.
Aim for two strength sessions per week, with at least one rest day in between. If you experience joint pain, consult your doctor or physiotherapist before beginning a new exercise programme.