Stepping out safely 15 14 Stepping out safely Exercises to keep healthy and mobile Doing a few simple exercises three or four times a week is a great way to help you stay flexible and strong, as well as improve your balance. You can find a number of exercises by visiting www.nhs.uk and entering ‘exercises for older people’ in the search box at the top. In the meantime, here are four to get you started. Neck rotation (Three rotations on each side.) 1. Sit upright with your shoulders relaxed and look straight ahead. 2. Slowly turn your head towards your left shoulder as far as feels comfortable. Hold for five seconds then slowly return to the starting position. 3. Repeat on your right side. Sideways bend (Three rotations on each side.) 1. Stand upright with your feet apart at hip width and your hands by your sides. 2. Slowly slide your left hand down your side as far as you’re comfortable. You’ll feel a gentle stretch on your right side. Hold this position for two seconds. 3. Slowly return to the starting position. Repeat on your right side. Sit to stand (Aim to do this five times – but remember, the slower the better.) 1. Sit on the edge of a chair with your feet apart and lean slightly forward. 2. Stand up slowly using your legs only. Don’t use your arms to push yourself up. Keep looking forwards, not down. 3. Once you’re standing upright, slowly sit down again. One leg stand (Do three stands on each side.) 1. Stand facing a wall with your arms outstretched and your fingertips touching the wall. 2. Slowly lift your left leg, keeping your hips level and slightly bending your right leg. 3. Hold this position for five to 10 seconds then slowly place your foot back on the floor. 1 2 3 1 2 3 1 2 3 ... by visiting www.nhs.uk and entering ‘exercises for older people’ in the search box at the top. 1 2 3 To find out how we can help you or a loved one at home, call our care team for an informal chat on 0808 278 3171