As summer fades, September offers a wonderful opportunity to establish gentle new routines. The milder weather is perfect for focusing on your health, helping you build strength and confidence for the months ahead. This guide offers simple, effective ways to stay active and independent at home this autumn.
Key Takeaways
- September is an ideal time to start gentle, new activity routines at home.
- Focus on simple exercises for strength, balance, and overall mobility.
- Adapt daily tasks and hobbies to keep moving, whatever the weather.
- A combined physiotherapy and occupational therapy approach can boost your independence.
In This Article
Why September is Perfect for a Fresh Start
There’s often a ‘back to school’ feeling in September, making it a natural time to create positive new habits. The heat of summer has passed, and the colder days of winter are yet to arrive, providing a comfortable environment for gentle activity. By focusing on movement now, you can improve your strength and resilience, which is particularly helpful for navigating the coming seasons with greater confidence and safety.
A Physiotherapist’s View: Building Strength and Balance
From a physiotherapy perspective, maintaining muscle strength and good balance is fundamental to staying independent and preventing falls. As we spend more time indoors, it’s vital to incorporate specific movements into our day. Simple, consistent exercises can make a significant difference. Our approach to home physiotherapy focuses on creating a manageable routine that targets key muscle groups in the legs and core, which are essential for walking, climbing stairs, and getting up from a chair. Improving your balance not only reduces your risk of falls but also builds the confidence needed to move freely around your home.
An Occupational Therapist’s View: Purposeful Daily Activity
An occupational therapist helps you continue doing the daily activities—or ‘occupations’—that matter most to you. Staying active isn’t just about formal exercise; it’s about weaving movement into your everyday life. Think about simple ways to be more active during your daily routine. You could practise standing on one leg while waiting for the kettle to boil or do some gentle stretches while watching television. With guidance from an occupational therapist, you can adapt hobbies for the indoors, such as setting up a small indoor herb garden or rearranging furniture to create a clear and safe space for moving around.
Recommended At-Home Exercises
Safety First: The following exercises are for general guidance only. They should be performed in a safe, clear space, and you should stop immediately if you feel any pain. It is always best to consult with a qualified physiotherapist before starting any new exercise programme.
1. Seated Marching
Sit upright in a sturdy chair with your feet flat on the floor. Gently lift one knee towards your chest, as if marching, then lower it back down. Repeat with the other leg. This is excellent for hip and leg mobility.
Reps & Sets: Aim for 10–15 marches on each leg. Complete 2 sets.
2. Sit to Stand
Sit towards the front of a sturdy chair with your feet shoulder-width apart. Lean forward slightly and, without using your hands, push through your heels to stand up straight. Slowly and with control, lower yourself back down.
Reps & Sets: 8–12 reps, 2–3 sets.
3. Wall Press-Up
Stand facing a clear wall, about an arm’s length away. Place your palms flat on the wall at shoulder height. Keeping your back straight, slowly bend your elbows and lean your body towards the wall. Gently push back to the start. This builds upper body strength.
Reps & Sets: 8–12 reps, 2 sets.
Embracing an Active Autumn
September is a wonderful time to gently increase your activity levels and build habits that will support your well-being throughout autumn and winter. By combining simple strength and balance exercises with purposeful daily movements, you can enhance your mobility, boost your confidence, and maintain your independence at home. Remember to start slowly, listen to your body, and enjoy the process.
The information in this article is intended for general educational purposes only and is not a substitute for professional medical advice. Always seek the advice of your GP or another qualified health provider with any questions you may have regarding a medical condition. Do not disregard professional medical advice or delay in seeking it because of something you have read in this article.
