Many older people are still limiting the time spent away from home. If you feel safe to follow some of these activity tips, they can improve your general health. *Only do these if it is safe and not put yourself at risk of a fall! Try the seated exercises first
Seated activity. If walking is not a safe option try seated heel and toe-tapping, seated marching, foot and ankle circles, shoulder circles, squeezing shoulder blades together, turning the head gently to each side, gentle punching movements downwards then up higher if comfortable, biceps curls with appropriate weights, deep breaths.
Walk within the house. If you’re safe to walk, do so with or without hand weights. For example a 1Kg weight in each hand or small plastic bottles filled with water. Try placing your water bottle in another room and walk there to have a sip at least every hour. Be physically active during TV ad breaks.
Add a circuit element. When you walk to your water bottle do 5 repetitions of one exercise. Possibilities include: wall push-ups; sit-to-stands; familiar Tai Chi, yoga or Pilates moves; biceps curls with appropriate weights; heel raises with support; standing tall against the wall; high knee marching, squeezing your shoulder blades together; taking deep breaths. You may wish to gradually build up at your own pace.
Put waiting time to use. While waiting for the kettle to boil or something to cook, try using the kitchen bench for support while you stand on one leg and take the other leg out to the side or behind you, stand with your feet together or with one foot in front of the other. Or walk sideways and backwards.
If you have symptoms or concerns doing the above activities, talk to your GP or allied health professional. Going at a steady pace, progress can take weeks to notice but it will be longer lasting and safer.
Conclusion. The little things are important. Daily activity is all about the little things and something is better than nothing – so why not give it a try? Just remember to stay safe, and don’t forget to leave a comment to let the Jasmine team know how you are going.