Simple Exercises You Can Do at Home

This information was developed with local health professionals, carers, and people with lived experience.

You do not need equipment or a gym to stay active. Try these at home, starting slowly and building up gradually.

• Sit to stand. Stand up slowly from a chair and sit back down. Repeat 5 to 10 times. Use armrests if needed.
• Heel raises. Hold a steady surface like a worktop. Lift your heels up, then lower slowly. Repeat 10 times.
• Gentle stretching. Arms overhead, side reaches, and shoulder rolls. Hold each stretch for a few seconds.
• Marching on the spot. Hold a worktop if needed. Lift your knees one at a time for 30 to 60 seconds.

Wear comfortable shoes and use stable support. Start slowly and stop if you feel pain, dizziness or breathlessness.