Weeks 5 to 8 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.
- Prepare your exercise space by clearing away unnecessary clutter
- 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)
- Have a glass of water ready to sip as you exercise
- Wear well-fitting, supportive shoes that are done up, and comfortable clothing
- If you are exercising on your own, keep a telephone nearby, just in case you need it
- Set the pace, start exercise at a level that you find easy and build up gradually
- If you experience acute pain anywhere or dizziness then stop and rest
- 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: Sideways Leg Lift
- Lie on your side with one leg on top of the other.
- Push your bum forward by squeezing your buttocks.
- Raise your top leg upwards.
- Hold for a few seconds before lowering your leg back down.
- Rest and repeat.
Exercise 2: Bent Leg Lift
- Start by laying on your back with one leg straight and the other with the knee bent at a right angle.
- Lift the knee to the chest maintaining your knees right angle position as far as you can.
- Hold for a few seconds and slowly return to the starting position.
- Rest and repeat.
Exercise 3: Backwards Leg Lift
- Start by lying on your front with your leg bent at the knee.
- Squeeze your buttocks together and try to lift your leg.
- Hold for a few seconds before lowering back down.
- Rest and repeat.
Exercise 4: Knee Raise
- Sit upright on a chair with good posture.
- Lift knees up and down as if marching up the stairs.
- Rest and repeat.
Exercise 5: Leg Push and Pull
- Sit upright on a chair with good posture.
- Cross one foot over the other.
- Push and pull your feet together so you feel your leg muscles working.
- Hold for a few seconds.
- Rest and repeat.
Exercise 6: Heel Raises
- Sit upright on a chair with good posture.
- Begin by lifting your toes with your heels grounded.
- Roll your feet so your heels are lifted, and your toes are grounded.
- Hold for a few seconds before lowering your heels and lifting your toes again.
Exercise 7: Leg Stretch
- Sit upright on a chair with another stool/chair out in front of you.
- Place your foot on the edge of the stool/chair with your knee as straight as you can.
- Hold that position to feel a stretch.
