Physical Activity

Being more active can help improve or maintain your:

• Strength.
• Balance.
• Mobility.
• Fitness.
• Heart and lung health.
• Mood and wellbeing.
• Confidence.
• Ability to carry out everyday activities.
• Independence

Regular physical activity can also help reduce the risk of falls and support you to remain active and independent as you get older.

Physical activity includes many everyday activities, such as:

• Walking.
• Gardening.
• Housework.
• Dancing.
• Cycling.
• Swimming.
• Exercise classes.
• Playing with children or grandchildren.
• Going up and down stairs.
• Strength and balance exercises.

The best type of activity is one that is safe, suitable for your abilities and something that you enjoy.

You do not need to become highly active straight away.

If you have not been active for some time, start with an amount of activity that feels manageable for you. Even a small increase in activity can be beneficial.

For example, you could start by:

• Walking for a few minutes each day.
• Standing up and moving around regularly.
• Doing some simple exercises at home.
• Taking the stairs when safe to do so.
• Going for a short walk with a family member or friend.
• Spending a little more time doing an activity you enjoy.

As your confidence and fitness improve, you can gradually increase the amount of activity you do.

Setting small and achievable goals can help you become more active.

For example, instead of setting a goal to “exercise more”, you could aim to:

• Walk for 10 minutes three times a week.
• Attend one exercise class each week.
• Complete your strength and balance exercises twice a week.
• Walk to a local shop rather than driving.
• Go for a regular walk with a friend or family member.

Start with a goal that feels realistic for you and build up gradually.

Strength and balance are important for everyday activities such as:

• Getting up from a chair.
• Walking.
• Climbing stairs.
• Carrying shopping.
• Maintaining your balance.
• Reducing your risk of falling

Activities that help improve strength may include:

• Sit-to-stand exercises.
• Step exercises.
• Squats.
• Using weights or resistance bands.
• Carrying shopping.
• Gardening.

Balance activities may include:

• Walking.
• Standing exercises.
• Tai Chi.
• Dancing.
• Specific balance exercises.

If you have been given a strength or balance programme by a physiotherapist or other healthcare professional, continue to follow this unless you have been advised otherwise.

If you have significant balance difficulties or are concerned about falling, speak to a healthcare professional before starting new balance exercises.

Seated Exercise video:

Please see the video below for a follow along seated exercise video you can perform at home. This was produced by NHS Oxford Health. If you have any concerns regarding your ability to follow the exercises, please speak to a health professional.


Supported Standing Exercise Video:

Please see the video below for a follow along exercise routine to perform in standing with support. This was produced by the NHS Midlands Partnership. If you have any concerns regarding your ability to follow the exercises, please speak to a health professional.


Higher Level Exercise Video:

Please see the video below for a follow along higher level exercise video working on balance and strength. Always perform with a supportive surface within reach. This was produced by the NHS Leicestershire Partnership. If you have any concerns regarding your ability to follow the exercises, please speak to a health professional.

Spending long periods sitting or lying down can contribute to reduced strength and mobility.

If possible, try to break up long periods of sitting by getting up and moving regularly.

This could include:

• Walking around your home.
• Standing up during television adverts.
• Making a drink.
• Doing a small household task.
• Walking to another room.
• Getting outside for a short walk.

Small amounts of movement throughout the day can add up.

You are more likely to continue being active if you choose activities that you enjoy.

Think about activities you have enjoyed in the past or something new you would like to try.

You may enjoy:

• Walking.
• Swimming.
• Cycling.
• Gardening.
• Dancing.
• Exercise classes.
• Bowling.
• Golf.
• Tai Chi.
• Yoga.
• Chair-based exercise.
• Going to the gym.

Physical activity can also be a good opportunity to spend time with other people and become involved in your local community.

Having a health condition or disability does not necessarily mean that you cannot be physically active.

The type and amount of activity that is suitable for you will depend on your individual circumstances.

Activities can often be adapted to suit different abilities. You may be able to:

• Start with shorter periods of activity.
• Exercise at a slower pace.
• Take regular breaks.
• Use equipment or support where appropriate.
• Try seated or adapted exercises.
• Build up gradually over time.

If you are unsure what type of activity is suitable for you, speak to a healthcare professional.

If you need additional support to become more physically active, you may be eligible for the Active for Life Gym Prescription Programme.

Active for Life provides personalised support from experienced Fitness Instructors to help people become more active.

Depending on your needs and interests, the programme can include activities such as:

• Gym-based exercise.
• Circuit-based activities.
• Swimming.
• Walking groups.
• Other forms of physical activity.

Active for Life requires a referral from an appropriate healthcare professional.

Speak to your GP, Practice Nurse, Nurse Specialist or Physiotherapist to find out whether the programme may be suitable for you.

Visit the active for life website for more information.

Your local community centres and sports centres may have a variety of exercise classes suitable for a wide range of abilities. From seated classes to higher level exercise, there are groups to suit all abilities. Check with your local centres to find out what is available.

For Dundee residents, click here for a list of local exercise classes and walking groups. These dates/times are subject to change, please check with your local centre if you are unsure.

Walking is a simple and accessible way to become more active.

You can adapt walking to your own abilities by choosing a suitable:

• Distance.
• Pace.
• Route.
• Surface.
• Level of support.

You could start with a short walk and gradually increase the time or distance as you become more confident.

Walking with another person or joining a local walking group can also make activity more enjoyable.

If you use a walking aid, make sure it is appropriate for your needs and that you know how to use it safely.

[Link to Walking Aids page] *****

It is common to feel weaker or less fit after an illness or hospital admission.

You may need to start with small amounts of activity and gradually build up your strength and confidence.

Try to include regular movement throughout the day and increase your activity gradually as you feel able.

If you have been given a rehabilitation or exercise programme, continue with this as advised.

Speak to a healthcare professional if you are concerned about your mobility or are finding it difficult to return to your usual activities.

Choose activities that are appropriate for your current abilities.

You should:

• Start gradually.
• Wear suitable clothing and footwear.
• Drink enough fluids.
• Take breaks when needed.
• Avoid pushing yourself too hard too quickly.
• Use any prescribed walking aid or equipment as advised.

It is normal to feel slightly more tired or experience some muscle soreness when starting a new activity. However, you should seek advice if you experience new or concerning symptoms.

Speak to a healthcare professional if:

• You are unsure what type of activity is safe for you.
• You have had a recent fall.
• Your balance or mobility has significantly changed.
• You are experiencing new or worsening symptoms.
• You are struggling to return to activity following illness or injury.
• You need more support to become physically active

Please follow the links below for more of our pages that may help you to become more active.

Subpages for Fall prevention, Walking aids, Pain, and community physio services.*************