Keep Active at Home

Helping You to Stay Fit and Healthy

No matter your age, ability, gender or current health condition it is important that we

ALL KEEP MOVING.

You don’t need any special equipment, moving your body is just as beneficial.

The following guidance gives advice for general activity and movement for people with

all health conditions,

including a variety of exercises that you can perform at home.

By doing strengthening activities we can slow the natural decline in muscle mass and bone density,

and maintain independence and strength.

Useful Tips Before you Start

  • Start with a plan
    Set out your timetable of planned activity for the week.
  • Start with at a lower intensity
    Do easier and shorter duration movements to start, if this feels OK on your body the next day, then you can progress from there.
  • Boost your immunity
    It’s in your best interests to try to eat as healthily as possible while also being active. Avoid junk food and opt for healthy options like fruit and veg to build a strong resilient immune system.
  • Drink plenty of water
    Remember to stay hydrated as you will need more water if you are increasing your activity levels.
  • Warm up, cool down and listen to your body
    If you’re not used to working out regularly, be mindful of your limits.
  • Stay safe
    If you feel any dizziness, shortness of breath or discomfort, stop and rest before continuing. Pushing through the pain is not a good idea, as it can cause injuries. Make sure you have phone numbers at hand to keep in touch with friends and family.

Important!

  • All exercises should be treated on an individual basis.
  • Any sudden changes in your health conditions need to be carefully monitored and explored.
  • Work at an intensity that suits you – use the RPE scale.
  • If you require further support, please contact Kim Bebbington 07746 462456.

PLEASE DOWNLOAD/PRINT THE FOLLOWING DOCUMENTS WITH SOME EXERCISES FOR YOU TO DO AT HOME DURING THIS TIME.

These exercises are suitable for helping to manage all aspects of general health and health-related conditions. Please make sure you are working at an intensity that is right for you and stop if it is not feeling right.

These exercises are suitable for helping to manage knee pain and strengthen the surrounding muscles. Please make sure you are working at an intensity that is right for you and stop if it is not feeling right.

These exercises are suitable for helping to manage hip & lower back pain and strengthen the surrounding muscles. Please make sure you are working at an intensity that is right for you and stop if it is not feeling right.

These  exercises are suitable for helping to improve your balance. Please make sure you are working at an intensity that is right for you and stop if it is not feeling right