Weeks 1 to 4 exercises

Advanced - standing

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: Knee Raise

1. Stand straight holding to a chair for support.
2. Slowly raise one knee off the ground, maintaining balance.
3. Hold for 3 seconds and then lower the leg to return to starting position.
4. Rest and repeat.

Exercise 2- Backwards leg Lift

1. Stand with legs shoulder width apart and keep hold of chair for support.
2. Keeping your knees straight and toes pointed, slowly bring your leg backwards, whilst maintaining a straight back and looking forward.
3. Rest and repeat.

Exercise 3- Sideward Leg Lift

1. Stand straight holding to a chair for support.
2. Keeping your knees straight, toes pointed, back straight and looking forward, slowly bring your leg out to the side of your body.
3. Slowly return to the starting position.
4. Rest and repeat.

Exercise 4- Sit to Stand

1. Start by sitting on a chair with your arms crossed and your hands across your chest.
2. Stand up out of the chair with your hands still crossed using only your legs to get up.
3. Slowly lower yourself back down.
4. Rest and repeat.

Exercise 5- Leg Curl

1. Stand straight holding to a chair for support.
2. Tone the muscles in the back of your thigh and slowly bend your knee bringing your heel towards your buttocks.
3. Slowly bring your foot back to the ground.
4. Rest and repeat.

Exercise 6- Heel Raises

1. Stand straight holding to a chair for support.
2. Tense your calves and slowly raise your heels to stand up onto your toes.
3. Slowly lower back down with control.
4. Rest and repeat.

Exercise 7- Thigh Stretch

1. Stand up with something near you to support your balance.
2. Bend one your knees to bring your heel up to your buttocks.
3. Hold onto your foot to feel the stretch in your thigh muscles.
4. If you cannot reach your foot, hold onto the back of your trouser cuff, or use a band around your ankle to hold onto.
5. Rest and repeat for the opposite leg.