Maintaining mobility is crucial for older adults to preserve independence and quality of life. As we age, factors like reduced muscle strength, joint stiffness, and balance issues can limit movement. Fortunately, simple home exercises—often inspired by physiotherapy—can help. At Medella Home Physio & OT, we specialise in elderly rehabilitation, and these routines are designed for safe, at-home practice. Always consult a physiotherapist before starting, especially if you have conditions like arthritis or recent falls. Aim for 10-15 minutes daily, 3-5 times a week.
Why Mobility Exercises Matter for Older Adults
According to the NHS, over 1 in 3 adults aged 65+ experience a fall each year, often due to poor mobility. Regular exercises can strengthen muscles, improve balance, and reduce injury risk. They also support conditions we treat, such as post-stroke recovery or neurological issues. These are low-impact, requiring minimal equipment like a chair or wall.
10 Simple Home Physiotherapy Exercises
Focus on controlled movements. Stop if you feel pain (beyond mild discomfort). Breathe steadily, exhale on effort.
1. Chair Stands (Strengthens Legs and Core)
Sit on a sturdy chair with feet hip-width apart. Stand up slowly without using hands, then lower back down. Repeat 8-12 times. Benefits: Builds lower body strength for daily tasks like getting out of bed.
2. Heel-Toe Walk (Improves Balance)
Walk in a straight line, placing heel directly in front of the opposite toe. Take 10-20 steps, using a wall for support if needed. Benefits: Enhances coordination, reducing fall risk.
3. Seated March (Boosts Hip Flexibility)
Sit tall and march knees alternately, lifting as high as comfortable. Do 10-15 per leg. Benefits: Improves circulation and hip mobility for walking.
4. Wall Push-Ups (Upper Body Strength)
Stand arm’s length from a wall, hands shoulder-width. Bend elbows to lean in, then push back. Repeat 10 times. Benefits: Strengthens arms and chest for tasks like pushing doors.
5. Ankle Circles (Enhances Joint Mobility)
Sit and lift one foot, rotating the ankle clockwise 10 times, then anticlockwise. Switch legs. Benefits: Reduces stiffness in ankles, aiding walking on uneven surfaces.
6. Side Leg Lifts (Hip Stability)
Stand holding a chair, lift one leg sideways, keeping it straight. Hold 5 seconds, lower. 8-10 per side. Benefits: Strengthens hips for better stability.
7. Seated Torso Twists (Core Flexibility)
Sit with feet flat, twist upper body gently left and right, holding 5 seconds each. 10 twists. Benefits: Improves spinal mobility for turning in bed or reaching.
8. Calf Raises (Lower Leg Strength)
Stand holding a chair, rise onto toes, then lower. 10-15 times. Benefits: Boosts calf muscles for propulsion when walking.
9. Arm Circles (Shoulder Mobility)
Extend arms sideways, make small circles forward 10 times, then backward. Benefits: Loosens shoulders for overhead activities.
10. Balance Stand (Overall Equilibrium)
Stand on one foot, holding a chair, for 10-30 seconds. Switch sides. Benefits: Trains balance to prevent trips.
Safety Tips and When to Seek Professional Help
- Use stable furniture for support.
- Start slow; progress as strength builds.
- If dizzy or in pain, stop and consult a GP or physiotherapist.
- For tailored plans, especially post-injury, professional home visits are ideal.
These exercises draw from evidence-based physiotherapy guidelines, like those from the Chartered Society of Physiotherapy.
Next Steps
Ready to personalise your mobility routine? Explore our elderly rehabilitation physiotherapy services or contact us for a home visit in areas like Bournemouth or Southampton.