Sitting all day? A ten-minute routine
Five movements our physios give to almost every desk worker.
Staying strong after 60: a home routine
Six simple exercises for strength and balance that older adults can do at home, three times a week.
Many of our older patients come to us after a fall or a long illness has left them weaker. Strength and balance can often be built up at any age, and a short home routine is one of the most useful things we teach. Check with your doctor before starting if you have heart, blood pressure or joint problems, and stop any exercise that causes pain or dizziness.
Do this routine three times a week, next to a sturdy kitchen counter you can hold. Start with sit-to-stands: rise from a firm chair without using your hands if you can, ten times. Then heel raises holding the counter, 15 times. Then side leg lifts, ten each side, keeping your body upright. Then marching on the spot for one minute, lifting the knees as high as is comfortable.
For balance, stand with one foot directly in front of the other, heel to toe, holding the counter lightly, for 30 seconds. Then try standing on one leg for up to 30 seconds each side. Keep the counter within reach throughout.
Walking adds to the routine. An early morning walk along the Sabarmati Riverfront or in a society garden, 20 to 30 minutes at a comfortable pace, is ideal. Many of our patients walk in groups with neighbours, which makes it easier to keep going. If you would like help, a single assessment visit at home lets us check your balance, suggest the right level and look for fall risks in the house.
