You have been given this guidance by your healthcare professional so you can start a basic resistance strength programme. It includes seven exercises that you can do in the comfort of your own home with minimal equipment.

What are the benefits of resistance training?

There are multiple benefits of resistance training, including:

• improved muscle strength and tone
• improving your balance, helping you remain independent as you get older
• improving your functional independence, for example making it easier to get up from a sitting position
• improving your mobility and confidence
• improving your stamina allowing you to walk further and increase your ability to do more.

What to do when exercising

All prescribed exercises should be done once a day.

Each exercise should be done until you feel mild discomfort then pause to rest. When ready move on to the next exercise. Once you have completed all the exercises, you should take a break and try to complete them all once more so you can complete two rounds in total.

If you feel pain during your exercises please stop and consult your healthcare professional, however some mild aching and discomfort can be normal to develop strength.

If you feel unsafe at any time please stop and consult your health professional. All standing exercises should be done holding onto a stable surface using hands.

If you feel the exercises are becoming too easy, try adding a few more repetitions (for example five more), as you feel able. This can allow you to continue to develop strength.

If it is too hard and you cannot complete two rounds in one session, try splitting the two rounds into a morning and an afternoon session.

Exercise one: Sit to stand

• Sit on a chair.
• Stand tall using your arms to push from the chair if you need.
• Return to sitting.
• Progress exercise by trying to move slowly on the way down.

Exercise two: Heel raises

• Stand holding something stable for support.
• Stand as tall as you can and go up on your tip toes.
• Lower down slowly so your feet are flat again.

Exercise three: Hip exercise

• Stand holding something stable for support.
• Stand tall and take your leg straight out to the side, keeping your body upright.
• Return to starting position.

 Exercise four: Shoulder raise

• Sitting in your chair hold a water bottle in your hand at shoulder level.
• Raise your hand above your head.
• Return your hand to shoulder level.
• You can progress this exercise by using small hand weights.

 Exercise five: Bicep curl

• Sitting in your chair holding a water bottle by your side.
• Bend your elbow moving your hand towards your shoulder.
• Return to the starting position.

 Exercise six: Gripping

• Grip a soft object such as a pillow or a cushion.
• Squeeze for five seconds and then release.

 Exercise seven: Bridging

• Lying down on your bed, bend both knees.
• Squeeze your bottom muscles to try to lift your bottom off the bed.
• Return to the starting position.