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Home: Community full menu:
Active for Life:
Active at Home
In the lounge
Helen Heaton - January 2004
helen.heaton@kirklees.gov.uk
Sit in your chair, rotate your ankles slowly in circles. Change direction and repeat. Stop and change over to your other foot.
Sit in your chair and bend and straighten your ankles briskly. If you can keep your knees straight during the exercise, you will stretch your calf muscles. Repeat for each ankle.
Sit with your back straight and hold your arms out straight. Lift your arms up and down alternately. If you want to make this a little harder hold small objects in each hand.
Either sit on your chair or stand up. Roll your shoulders slowly forwards, stop and then roll backwards.
Grasp the sides of the chair and lift your leg off the seat, keeping the knee bent. Repeat with your other leg.
Sit on a chair and spread your knees apart. Slowly bring your knees back together again and repeat.
Sit and straighten your leg holding out for a few seconds then relax and repeat with your other leg.
Grasp hold of a cushion and squeeze it hard.
Stand up and move every half an hour - for example every time there is an advert break when you are watching the television or at the end of a radio programme.
Hold on to the windowsill or the back of the sofa and side-step along.
Polish or dust the furniture around the room, reaching to the bookshelves or bending to the coffee table.
Pick up a magazine from the floor or reach up to close a window.
Stand behind a chair and hold on, keeping your balance. Swing the leg furthest away from the chair forwards and back in a controlled way. Slowly turn and repeat on your other leg.
Push the vacuum cleaner around the room, moving carefully round furniture and making sure that there is nothing on the floor to trip you up.
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