Gentle exercises
Making Connections from Home > Gentle exercises
Most of us can get some low-impact exercise by going on a walk, but if that’s not possible for you at the moment then you might be wondering what exercises you can do at home. This page looks at resources for exercising safely at home as well as livestreamed classes you can follow along to.
If you know of any resources or classes missing from this list, please let us know by filling out this form.
Resources
Active at Home
- This booklet contains strengthening, cardio and stretching, exercises that can be completed using minimal equipment and a chair.
- They offer simple and fun ways to promote staying active at home.
NHS
https://www.nhs.uk/live-well/exercise/easy-low-impact-exercises/
- Covers a wide range of easy exercises with a specific “Home exercises” section
- Exercises cover sitting, strength, flexibility and balance exercises
Age UK
- Detailed advice on exercise for older adults
- Covers exercises to do when you find physical activity difficult, how to look after your feet and how to avoid a fall
Generation Games
https://www.generationgames.org.uk/
- A set of exercise videos for older people including chair-based exercises
Strengthen and stretch
https://www.youtube.com/channel/UC6wXtD9ATjlRISVIBuWgC-g
- Youtube channel with morning routines and exercises aimed at those over the age of 70
Healthline: Low impact cardio exercises
https://www.healthline.com/health/fitness-exercise/low-impact-cardio#low–impact-jumping-jack
- 6 exercises to try at home for cardio fitness
Live classes
Move it or lose it
- A website and YouTube channel dedicated to gentle exercises for older people
- Exercises focus on balance and feeling steady on your feet
- Either watch videos online, or sign up to join live classes
10 today
- A 10-minute radio show each day with exercises designed for and by older adults
- You can tune in live if you’re in Bradford or Cornwall, or just listen online here: https://10today.co.uk/tune-in/
The Class
https://digitalstudio.theclass.com/live-streaming
- Classes are livestreamed 7 days a week and throughout the day
- Paid-for platform
Virtual Village Hall
https://www.royalvoluntaryservice.org.uk/virtual-village-hall/
- A programme of themed online activities designed to enjoy at home
- Sessions are led by expert tutors, Royal Voluntary Service activity coordinators, volunteers and some well-known faces, and require very little space or equipment
- You’ll find a wide range of sessions to take part in, like creative arts and crafts, music and singing, cooking and baking, dance and exercise, and technology skills
- Join in with live sessions or catch up on demand when suits it you.
Mobility issues and health conditions
Wheelchair-based exercises
- Parasport home workouts: https://parasport.org.uk/home-workout-kris-1
- Wheelpower – Adaptive Yoga: https://www.wheelpower.org.uk/resources/adaptiveyoga
Multiple sclerosis
- MS Society – Simple exercises: https://www.mssociety.org.uk/care-and-support/everyday-living/staying-active/simple-exercises-for-ms
- We Are Undefeatable – Youtube channel with lots of MS exercises: https://www.youtube.com/channel/UClEmdVc80h7Gft4olLkwGhw/featured
Arthritis
- Versus arthritis – exercises: https://www.versusarthritis.org/undefeatable?utm_source=weareundefeatable&utm_medium=referral&utm_campaign=undefeatable
Down’s Syndrome
- Down’s Syndrome Association – Keeping fit and healthy at home: https://www.downs-syndrome.org.uk/coronavirus-covid-19/keeping-fit-and-healthy-at-home/
Heart conditions
- British Heart foundation – Staying active indoors: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/get-active-indoors
Parkinson’s
- Parkinson’s UK – Staying active at home: https://www.parkinsons.org.uk/information-and-support/your-magazine/experts/staying-active-home-when-you-have-parkinsons
Sight problems
- British Blind Sport – #Stayinworkout: https://britishblindsport.org.uk/stay-in-work-out/
