HammondCare’s Restorative Care Allied Health Team have put together these innovative ideas to help increase daily physical activity, helping to maintain strength and balance – and to get us thinking about every opportunity to get moving!
If you have any medical conditions that might be impacted, please consult with your GP or health professional before starting these exercises.
Slip simple exercises into your everyday routine – see these ideas below.
If you are finding it difficult to get moving or have questions or concerns about your strength or fitness, talk to your Care Manager and they can arrange for you to discuss your individual needs with our Restorative Care Allied Health team – they provide a range of supports such as occupational therapists, physiotherapists, psychologists, social workers and podiatrists.
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Exercise |
Instructions |
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Knee extensions Straighten your knee until it’s level with the floor. Squeeze the top of your leg so you can feel your thigh muscles activate. Repeat 10 times on each side. |
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Sit to stand Place your hands on a chair if required and make sure your feet are shoulder width apart just in front of the chair. Push through your heels and stand up straight – reach out for a walker if you need to. Repeat 8 times. |
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Bicep curls Sitting upright in a chair, keep your elbow close to your body and shoulders relaxed. Slowly bend at the elbow and bring your hand to your shoulder. Slowly lower your hand back to the starting position. Repeat 10 times on each arm. You don’t need weights to complete this exercise. Unopened tins of food or water bottles are a good support to increase the resistance. |
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Shoulder shrugs and rotations Sitting upright in a chair, slowly raise shoulders upwards and then lower. Repeat. Slowly rotate shoulders forwards. Repeat. Slowly rotate shoulders backwards. Repeat.
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Exercise |
Instructions |
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Marching Hold onto the kitchen bench or chair and lift your knees up in a marching movement. Keep your body upright and focus on something across the room at eye level. If you feel comfortable doing so, challenge yourself by hovering your hands above the chair. |
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Standing hip arcs Place your hands on the kitchen bench or other firm support and lift your leg to the side of your body. Ensure your feet stay facing forward. Repeat 10 times on each side. |
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Calf raises Hold onto the kitchen bench or a secure armchair (one that won’t tip) and raise your heels to move up onto your toes. Make sure your body moves up and not forward- try not to put too much pressure on your hands. If you feel comfortable doing so, challenge yourself by placing your hands just above chair – when you feel yourself start to lose balance, place your hands back on the support. Repeat 10 times. |