Gentle exercises for senior mobility

Staying active helps older people keep their strength, balance and independence. Exercise doesn't need to be strenuous. A few gentle movements done most days can make standing up, walking and climbing stairs easier.

Check with their doctor or physiotherapist before starting, especially after a fall, surgery or a recent illness.

Seated exercises

These are a safe place to start for anyone with limited mobility. Use a sturdy chair without wheels.

• Ankle circles: lift one foot slightly and slowly circle the ankle, then switch
• Leg raises: straighten one knee, hold for a few seconds and lower
• Shoulder rolls: roll the shoulders slowly forwards, then backwards

Standing exercises

Do these holding the back of a chair or a kitchen counter, with someone nearby.

• Sit-to-stand: stand up from a chair and sit back down slowly, using the hands only if needed
• Heel raises: rise onto the toes, then lower gently
• Side steps: take a few small steps to one side and back

Keep it safe

• Wear supportive shoes, not loose slippers
• Stop if there is pain, dizziness or shortness of breath
• Drink water and avoid exercising in the hottest part of the day

A physiotherapist can design a programme around your loved one's condition and show family members how to help safely.