Sport Bay of Plenty

Home activities for older people


Home activities to help you maintain your strength and balance

Maintaining our strength and balance as we age is vital to our physical and mental wellbeing. Our Keep on Your Feet advisors have developed some handy exercises for older people to do at home while community classes are on hold.


How do I know what programme to choose?

Please read the important safety information below before undertaking any exercises

Seated KOYF_web

Resource 1: Seated

Choose this resource if you use a mobility aid like a frame or walking stick and you lack confidence with walking.

Download seated home exercises

Static standing KOYF_web

Resource 2: Seated and Static Standing

Choose this resource if you are generally comfortable walking, but have noticed a decline in your balance, mobility or your confidence in the way you move.

Download seated and static standing home exercises

Dynamic standing KOYF_web

Resource 3: Seated and Dynamic Standing

Choose this resource if you are confident in the way you move, and are looking for a way to maintain your strength and balance.

Download seated and dynamic standing exercises

Stretching KOYF_web


Stretching is great for keeping your muscles and joints flexible and pain-free, especially in times of isolation when we typically spend more time sitting. The majority of these stretches can be performed seated.

Download stretching exercises


Important safety information

  • Exercise places a stress on the body, and it is normal for the Heart Rate and Breathing Rate to increase. If you have concerning health conditions or injuries that could be affected by exercise, seek clearance from your doctor first.
  • Never do strenuous exercise when you are unwell (cold, flu, injury, or infection).
  • Start the session slowly and gently, allowing your body to warm up. Go for a walk around your house before the exercise to ensure your body is warmed up.
  • Listen to your body – muscle tightness or warmth is normal, but pain is not! There is NO gain with Pain!
  • Don’t hold your breath during exercises – this will cause your blood pressure to rise and you may get dizzy or breathless.
  • Home set-up: Ensure your space is free of tripping hazards, and is well ventilated and safe.
  • Stay hydrated by drinking small sips of water regularly throughout the session.
  • Take the exercise at your own pace and don’t push yourself too hard. Take it easy the first time and see how your body feels the next day before increasing the intensity.

If you feel any of the following STOP exercising immediately and if any of these persist you should see your doctor or nurse:

  • Pain or discomfort in the chest, abdomen or arms
  • Dizziness or fainting while exercising
  • A nauseous sensation during or straight after exercise
  • Extreme and unfamiliar shortness of breath
  • Irregular pulse or skipping a beat
  • Very rapid heart rate, even after 5 minutes of rest

How to get up from the floor - safely

Watch video

Rachel Garden_Snippet

Rachel Garden

Community Programmes Project Leader

021 191 6544


Simone Rose

Keep On Your Feet Support

021 171 8831

x3 May 2016