This page will provide a variety of resources for older adults to stay healthy and active in their home.
In order to maintain health, adults age 65+ should aim to achieve the following:
1. Break up sitting time as much as possible to reduce joint stiffness. Even just marching on the spot for a minute, completing a few sit to stands, or some seated knee raises will help reduce the effects of being sedentary.
2. Muscle strengthening exercises at least two times per week will help maintain muscle mass and bone density; therefore reducing risk of injury or fracture.
3. Balance exercises at least two times per week can challenge your mind-muscle connection and can even reduce the risk of falls. Tai chi is a great workout but if you are new to balance training you may want to build your skills up more slowly. Ensure that you have comfortable non-slip footwear and a sturdy chair or bannister for support. Only practice your balance exercises in a safe environment where you have someone around that could help you if you did lose your balance and fall. You may choose to wear hip pads or other soft clothing to reduce impact.
4. 150+ minutes of moderate-vigorous exercise that improves the cardiovascular system each week. This encompasses any exercise that starts to get you a bit warm and out of breath, such as marching on the spot, dancing, and power walking. Your 150 minutes can be broken up into short bouts of 10 minutes. You can easily achieve this by joining the 'Make Movement Your Mission' Facebook group, where a qualified instructor leads 10 minutes of activity 3x per day until April 20th.
5. Finish your exercises with a few gentle stretches. Aim to hold your stretches for 20 seconds to improve flexibility.
You may also check out the later life downloadable booklets below for routines that include mobility, cardiovascular, strength, balance and flexibility exercises.
If you are unable to complete standing exercises, the NHS website has a seated exercise routine that you may follow:
Later Life Active Calendar free pdf download: https://media3.laterlifetraining.co.uk/wp-content/uploads/2020/03/LLT-Calendar-2020-Final.pdf
Just 10 minutes of physical activity can be beneficial for your physical and mental health. 10 Today have created 10 minute audio and visual workouts to help you stay active at home.