Weeks 1 to 4 exercises

Foundation - bed and chair

Each of the exercises in this plan has been designed to maintain muscle strength to support your joints and help keep you mobile.

For each exercise you will need to do just one level. Start on our foundation level, if you find it a little easy click on the intermediate and advanced exercises for a more difficult version. To make sure you are working hard enough for you to get stronger, we would like you to do the exercises until you feel like you have 1 or 2 more goes before you cannot do anymore. Don’t worry if this is only a few goes at the exercise before you get tired, this shows you are doing a great job and improving your strength. If you can do more than 12 goes at the exercise then you need to move to a more difficult version.

Keep a record of what you have done in your active wait diary and try to do 1-2 more goes at each exercise in your next session

We want you to try and complete these exercises throughout your week, preferably with a day to rest in between sessions.

Some Handy Tips:

There are some small steps you can take to reduce the chance of problems occurring when you are exercising in and around the home. Most people can exercise without speaking to a doctor first, especially if their medical condition is under control.

However, if you get any symptoms from a heart, kidney or metabolic condition you should phone your healthcare professional to check before you start.

1. Prepare your exercise space by clearing away unnecessary clutter
2. Keep something sturdy and solid nearby for support (for Strength and balance exercises These are specific exercises that will help you to stay strong and steady Aerobic exercise This is activity that warms you up and gets you breathing slightly harder, it will help you to stay fit and well example a kitchen work surface)
3. Have a glass of water ready to sip as you exercise
4. Wear well-fitting, supportive shoes that are done up, and comfortable clothing
5. If you are exercising on your own, keep a telephone nearby, just in case you need it
6. Set the pace, start exercise at a level that you find easy and build up gradually
7. If you experience acute pain anywhere or dizziness then stop and rest
8. It is common for muscles to feel a bit stiff for a few days after you have used them – this is a normal response and shows that your body is responding to the increased movement

Exercise 1: Bottom Squeeze

1. Start by lying flat on your back.
2. Squeeze your buttocks together firmly.
3. Hold for 6 seconds and rest.
4. Repeat.

Exercise 2: Supported Leg Extension

1. Sit up or lay down in bed.
2. Have your knee at a slight bend by placing a rolled-up towel under the knee.
3. Straighten the leg but keep the back of the knee on the towel.
4. Hold for 5 seconds, rest and repeat.

Exercise 3: Leg Raises

1. Start by lying flat on your back.
2. Aim to straighten the leg by tensing your thigh muscle.
3. Lift your leg in the air while trying to keep your leg straight.
4. Slowly lower back down.
5. Rest and repeat.

Exercise 4: Sideways Leg Slides

1. Lie on your back in with hips and legs straight.
2. Slide the leg away from the other leg towards the edge of the bed, as far as your hip will allow.
3. Return slowly to starting position, rest and repeat.

Exercise 5: Backward Leg Lifts

1. Start by lying on your front with your leg bent at the knee.
2. Squeeze your buttocks together and try to lift your leg.
3. Hold for a few seconds before lowering back down.
4. Rest and repeat.

Exercise 6: Leg Curl

1. Start by lying on your front.
2. Tense your buttock and bend your knee bringing your leg up to 90 degrees.
3. Hold for a few seconds before lowering back down.
4. Rest and repeat.

Exercise 7: Knee Bends

1. Start by laying on your back.
2. Slide your heel towards your bottom, bending your knee as much as you can.
3. Slowly straighten your leg again.
4. Rest and then repeat.