Exercise at Home Videos
There are several upper body and lower body muscle strengthening exercises and flexibility exercises that you can complete at home.
For muscle strengthening exercises, it is recommended that you do these exercises on two or more days per week. Ideally you should complete 8-10 different exercises involving large muscle groups, but avoid doing the same exercises on consecutive days. To ensure you exercise safely follow the guidelines given in the My Get Active Guide (page 22). Use the information given in the My Get Active Guide (page 21) to help you determine how many of each exercise to complete and what weight to use.
Upper Body Exercises
Lower Body Exercises
Seated knee raise
Seated knee extension
Heel raises
Chair sit to stand
Squat
Sideways leg lift
Leg extensions
Standing knee raise
Flexibility Exercises
For flexibility exercises, it is recommended that you do these exercises on at least two to three days per week. You should aim to hold each stretch for 10-30 seconds (older adults may benefit from holding a stretch for 30-60 seconds). Flexibility exercises should be repeated 2-4 times to reach a total target of 60 seconds stretching per flexibility exercise. To ensure you complete flexibility exercises safely, follow the guidelines given in the My Get Active Guide (page 31).
