We've put together some resources to help older adults stay active at home, which will help boost both your physical health and mental wellbeing. Aim to do a mixture of different activities so you can improve your strength, flexibility and balance.
As with any kind of physical activity, make sure you start slowly and gradually build up. Set yourself a target to work towards at the end of each week/month. And don't forget to warm up and cool down to avoid any injuries!
Public Health England - Active at Home
Public Health England have put a booklet together with some guidance on how you can be active at home during the coronavirus outbreak and whilst you are shielding or self- isolating. Click HERE to view online.
Living with a disability?
Activity Alliance have listed a number of resources and online activities that you can follow from home. Click HERE to check out the resources available.
Home Exercise Booklets - Later Life Training
Later Life Training offer a wide range of downloadable resources which can assist you when carrying out exercises at home. The booklets are all aimed at improving postural stability, strength and balance. Doing these types of exercises regularly will help to keep you strong and will reduce your risk of falls.
The exercises in the booklets have been used in seated exercise classes across the world and have been shown to maintain function and independent living. You can access the booklets HERE.
Download the Later Life Training calendar HERE
On the NHS website you can find lots of exercises that are specifically tailored to older adults, particularly adults over the age of 65. These focus on strength, balance and flexibility, which are all key components of our functional fitness.
- NHS Live Well - Sitting exercises
- NHS Live Well - Strength exercises
- NHS Live Well - Balance exercises
- NHS Live Well - Flexibility exercises
Make Movement Your Mission - Facebook Group
Make Movement Your Mission is a Facebook group set up by Later Life Training to help older adults stay active at home. Every day between 23rd March and 23rd April, there will be three live exercise classes day (8am, 12pm and 4pm). Search 'Make Movement Your Mission' on Facebook to become a member of the group.
The Body Coach - Home Workouts for Seniors
The Body Coach (otherwise known as Joe Wicks) is an English fitness coach, TV presenter and author. His YouTube channel has hundreds of exercise videos for both adults and children to follow at home, regardless of fitness level. Recently he has uploaded some 'home workouts for seniors videos' including a 10 minute chair workout.
Allied Health Professionals Suffolk
The Allied Health Professionals, physiotherapy team in Suffolk have a selection of gentle exercises on their YouTube channel which you could begin encorporating into your daily routine. These are gentle but will encourage movement in areas that may be prone to injuries or problems. Click HERE to go to their channel.
Chartered Society of Physiotherapy
If you have recently been discharged from hospital, you may be feeling concerned about how you can build your strength back up. The Chartered Society for Physiotherapy have put a resource together which includes:
- Useful videos
- Information from the Royal Osteporosis Society
- Tips on how to manage breathlessness
- The importance of hydration and nutrition
Click HERE to read more
Arthritis Action have also been listed on the Chartered Society of Physiotherapy new webpage entitled 'Managing your bone, joint or muscle pain', encouraging patients to take practical steps to manage their condition at home during the Coronavirus outbreak. Click HERE to go directly to this page.
Arthritis Action have a number of valuable resources which you may find useful during this time. Whether you are affected by arthritis or not, these resources will be beneficial for anyone new to exercise, affected by a long term condition or who has restricted mobility.
- Exercise videos - www.arthritisaction.org.uk/living-with-arthritis/resource-centre/exercises/
- Exercise and activity directorys - www.arthritisaction.org.uk/living-with-arthritis/resource-centre/exercise-and-activity-directory/
- Mental Health Directory - www.arthritisaction.org.uk/mental-health-directory/
Just 10 minutes of physical activity a day can benefit your physical and mental health. 10 Today is a short, enjoyable and easy routine. You can tune in to listen to the 10 minute workout on the radio, watch 10 today online or connect via social media. Click HERE for more information.
Keep Moving Suffolk
At Active Suffok we are proud be backing the Keep Moving Suffolk campaign, bringing Sport Enland's #StayInWorkOut message to you.
The aim of these messages is to encourage everyone to share what they are doing to remain active whilst at home. We are continuing to share what our team are up to as part of this campaign and we would love to see what you have been doing to move more whilst at home. Share your photos and videos on Facebook, Twitter or Instagram, tag Active Suffolk and use the hashtags #KeepMovingSuffolk and #StayInWorkOut
For more free physical activity options provied by local instructors and national organisations check out www.keepmovingsuffolk.com
WheelPower is the National charity for wheelchair sport. Whether you are in a wheelchair, have restricted mobility or feel less able, their seated yoga and resistance band sessions are perfect for supporting you to be active at home.
Resistance Band Exercises
If you are unable to get hold of resistance bands or cannot afford them, you can apply for a free set of bands here.
Simple Core Workout
Shoulder Stability Exercises
Ella's Circuits Exercises - A Strength Challenge
Able2B provide disability fitness services for children and adults. During this time, they have taken their services to the online worls where they are offering free Zoom workouts every Tuesday at 11am. Use the link and password below to join in!
Join Zoom Meeting
Meeting ID: 736 7719 6707
Macmillan Work-in Workouts
Whilst we have been unable to go out to work-out, Macmillan have put an online challenge together supporting you to "Work- In". Join Macmillan's 7-day daily exercise challenge that's easy to do for all fitness levels. Take it on solo, with the kids or join up remotely with friends and family and commit to the challenge together to help support people living with cancer.
To sign up to their 7 day challenge click HERE
The Royal Voluntary Service - Virtual Village Hall
The Virtual Village Hall has been set up thanks to the Royal Voluntary Service. Check out their "Village Hall Notice Board" to find more online physical activity options, crafts, gardening and much more!
Walk at Home
Check out the "Walk at Home" YouTube channel, website and app. The programme supports you to take part in a 1 mile, 2 mile, 3 mile or 5 mile walking workout from the comfort of your own home.
Mind Charity - Runners bingo card
If you are looking to set some goals and are keen to do some running, MIND charities bingo card may be the tool you need. Click HERE to view and download your very own goal setting card.