Weeks 1 to 4 exercises

Intermediate - chair and 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: Bottom Squeeze

1. Sit upright on a chair with good posture
2. Squeeze your buttocks together firmly.
3. Hold for 6 seconds and relax.
4. Repeat.

Exercise 2- Knee Raise

1. Sit upright on a chair with good posture.
2. Lift knees up and down as if marching up the stairs.
3. Rest and repeat.

Exercise 3- Sidewards Leg Lift

1. Sit upright on a chair with good posture.
2. Have your feet out in front of you with your legs as straight as you can.
3. Lift one leg slightly off the floor and bring it out to the side.
4. Hold for a brief second and return your foot back to the start position.

Exercise 4- Leg Extension

1. Sit upright on a chair with good posture.
2. Lift and straighten your leg by tensing your thigh muscles.
3. Hold for a few seconds before flexing the knee back to the start position.

Exercise 5 – Heel Raises

1. Sit upright on a chair with good posture.
2. Tense your calves and with control lift your heels to go onto your toes.
3. Hold for a few seconds before lowering your heels again.
4. Rest and repeat.

Exercise 6- Knee Squeeze

1. Sit upright on a chair with good posture.
2. Place a pillow/cushion between your knees.
3. Squeeze your knees together against the pillow and hold for 3 seconds.

Exercise 7- Leg Stretch

1. Sit upright on a chair with another stool/chair out in front of you.
2. Place your foot on the edge of the stool/chair with your knee as straight as you can.
3. Hold that position to feel a stretch.