BAILE MHUIREDAY CARE CENTRE FOR OLDER PERSONS

Stay Active

This exercise booklet provides you

with 8 exercises which you can

practice on a daily basis, they will

help to strengthen muscles,

maintain good bone strength and

aims to encourage to keep you

active at home.

If you are unable to do the recommended number of repetitions, rest and go at your own pace.

BAILE MHUIREDAY CARE CENTRE FOR OLDER PERSONS

Stay Active

w Sit on a chair that is not too low.w Scoot bum forward in chair.w Place feet behind knees.w Lean forward with trunk and stand up. You can use your hands on the arm rests for helping to stand up and sit down if required.w When sitting back down, feel the chair at back of your legs.w Try not to flop into the chair.

REPEAT 10 TIMES.

Exercise 1.SIT TO STAND “Make Goals”

“This will helpstrengthen your legs and is also good for your

balance”.

BAILE MHUIREDAY CARE CENTRE FOR OLDER PERSONS

Stay Active

“This exercise helps keep your

balance and alsostrengthen your

legs at the same time”

“Any exerciseis good”

w Standing tall and looking ahead. w Place your hands on a chair or counter for support.w Lift one leg off the ground. Try to stand as tall as you can when performing this exercise. w Hold this position for 10 seconds.

REPEAT 5 TIMES ON EACH LEG.

Exercise 2.SINGLE LEG STAND

BAILE MHUIREDAY CARE CENTRE FOR OLDER PERSONS

Stay Active

“This exercise willimprove your

balance”

“Keep at it”

w Hold on to a chair/counter for support when performing this exercise.w Place one foot half way in front of the other foot. Keep your feet close togetherw Hold for 10secs.w Swap legs and repeat with each foot in front.w To advance this exercise, move your foot more forward.

REPEAT 5 TIMES.

Exercise 3.BALANCE EXERCISE

BAILE MHUIREDAY CARE CENTRE FOR OLDER PERSONS

Stay Active

“This will helpstrengthen the

muscles in the front of your legs”

w Sit on a sturdy chair.w Try to hold position for a few seconds before slowly, lower it back to the ground.

REPEAT 10 TIMES WITH EACH LEG.

Exercise 4.KNEE EXTENSION

BAILE MHUIREDAY CARE CENTRE FOR OLDER PERSONS

Stay Active

“This will help to keep your arms

strong”

w Stand or sit upright with your arms by your sides.w Raise one or both arms out to the side away from your body to shoulder height. w Hold and slowly return to the starting position.w Keep your shoulders down. Breathe out as you raise your arms and breathe in as you lower them. w Only lift your arms as far as is comfortable for you. w If you feel comfortable use a light weight in each hand eg small bottle filled with water or tin of beans.

REPEAT 5 TIMES

Exercise 5.ARM STRENGTHENING

BAILE MHUIREDAY CARE CENTRE FOR OLDER PERSONS

Stay Active

“If you gettired, learn torest no quit”

w Standing tall with feet shoulder width a part.w If needed, hands can be placed on chair or counter for support.w Slowly come onto your toes and slowly lower yourself back down.

REPEAT 10 TIMES

Exercise 6.HEEL RISES

BAILE MHUIREDAY CARE CENTRE FOR OLDER PERSONS

Stay Active

“Marching is good to strengthen your

legs and also to improve circulation

if you have been sitting for a while.

w Stand with a chair in front of you. If needed, hands can be placed on chair or counter for support.w Stand with your feet slightly apart and your arms by your side.w March in one spot, lifting your knees as high as you can.

REPEAT 10/20 TIME EACH LEG

Exercise 7.MARCHING

BAILE MHUIREDAY CARE CENTRE FOR OLDER PERSONS

Stay Active

“Stand regularlythroughout

the day”

w Stand up tall and look straight ahead.. w Place hands on kitchen counter or on firm chair/table in front of you w Bring one leg out to the side and lower the leg back to the starting point with control.w Repeat this exercise 5 times.

REPEAT THE SAME ON THE OPPOSITE LEG 5 TIMES

Exercise 8.HIP STRENGTHENING

WEEKLY ACTIVITY PLANNER

Just a little reminder to exercise daily

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

MORNING AFTERNOON EVENING

BAILE MHUIREDAY CARE CENTRE FOR OLDER PERSONS

Disclaimer; It is your responsibility to undertake these exercise safely. Cease performing these exercise if you

experience pain or you feel unwell. The authors and advisors, who have created this brochure,

accept no liability for injury caused as a result of participation in these exercises.

This brochure is brought to you be Baile Mhuire.

Supported by HSE Community Work and National Office of Older Person.

Baile Mhuire Stroke Day Service: A 10 Week Post Stroke Programme with Physio and Nursing Supports.

For Further Details Contact: 066 7123373

Better Balance Better Bones,

Physical Activity Programme that will improve strength and balance in association with

Baile Mhuire Tralee and the HSE. For Further information contact Sinead 085 2537742