Resources to exercise safely at home
Although community classes are beginning to re-open, you can still exercise safely at home to maintain your strength and balance.
Find a local strength and balance class
Exercise at home resources
Below you’ll find videos and resources to help you choose home exercises that are the right fit for you:
- Healthy For Life exercise programme – TVNZ OnDemand
- Super Seven exercises
- Video exercises to do at home
- Resources to exercise at home
Note – before you do any of the exercises
Before you do any of the exercises in the videos and resources, please make sure you've read these health and safety recommendations:
- Wear suitable footwear such as sneakers or a firm fitting flat-soled shoe
- Have a phone in close reach
- Use something stable, such as a kitchen bench or sturdy chair for support
- Make sure you have plenty of space around you to complete your exercises
- Drink plenty of water to stay hydrated, either during or after exercise. Have a closed drink bottle nearby, avoid having cups or glasses that can spill easily near you
- Try and breathe normally whilst doing the exercises
- Feeling slight muscle soreness the next day is normal and just shows you've worked the muscles hard
- If any of the exercises cause pain in your joints or muscles, stop immediately. Check you're doing the exercise correctly and try again. If pain persists, leave that exercise out until you've sought advice
- If you experience chest pain, severe shortness of breath or severe dizziness, stop immediately and contact your healthcare provider.
Featured resources
Healthy For Life exercise programme – TVNZ OnDemand
We've been busy working with the health sector and TVNZ to create a strength and balance exercise programme called 'Healthy For Life'.
Hosted by former-Silver Fern Bernice Mene, 'Healthy For Life' is designed to help older people work on their strength and balance through an exercise programme.
'Healthy For Life' has tips for:
- staying safe in the home
- keeping your brain active
- keeping up your social links and friendships
- healthy eating and sleep during this time.
The 'Healthy For Life' episode is available on TVNZ OnDemand.
Healthy For Life - TVNZ OnDemand
Note: You'll need to login or create an account to watch via OnDemand.
Super Seven exercises
These seven exercises from Physiotherapy NZ will help you keep your strength and balance and reduce your risk of falling.
Download the Super 7 exercises
Stay active at home – Strength and balance exercise video for older adults
If you like the Super Seven strength and balance exercises above, there's a video from the Chartered Society of Physiotherapy to help you keep your muscles strong as well as keep you mobile and independent as you age.
Watch the 4-minute exercise video
Video exercises to do at home
Strength & balance – 10-minute home routine
This video from Sport Northland shows a fun 10-minute exercise routine that includes modifications for different difficulty levels.
Watch the 10-minute home routine video
Standing exercises for older adults
This video from Dartmouth-Hitchcock is 16 minutes long and includes both balance and strengthening exercises, which can prevent falls and hip fractures. It's suited for older adults who can stand with minimal support.
Watch the 16-minute exercise video
Exercise and balance videos and programme
The AgeFit Home website has a video library of exercises designed specifically for people 50+.
Visit the AgeFit Home exercise & balance videos website
AgeFit also has a Facebook live stream movement and balance class every Thursday at 11am. Like their page to see and join sessions.
Go to the AgeFit exercise and balance program on Facebook
Resources to exercise at home
Strength and balance exercise options
This document from Sport Canterbury includes various strength and balance exercise options. Exercises are clearly marked with their difficulty level, helping you tailor your exercise routine to your own ability.
Download the exercises options
Strength & balance home workout circuit
This document from Age Concern Auckland includes 14 circuit exercises with three difficulty levels to help you tailor the circuit to your own ability.
Download the home workout circuit
Seniors strength and balance exercise sheet
This sheet from Sport Northland includes strength and balance exercises as well as several great stretches to help keep you mobile.
SuperCue
SuperCue Seniors is an online exercise programme designed for those 60+ of all fitness and mobility levels.
Download an information sheet on SuperCue
Click here to visit SuperCue website
SpinPoi
You’ve probably seen dazzling displays of poi in kapa haka, or maybe you’ve tried poi in primary school, but did you know that this precious taonga has been scientifically proven to benefit physical and mental wellbeing for seniors? SpinPoi offers evidence-based poi resources for older adults that will get your blood pumping, challenge your mind, and leave you feeling happy, energized, and ready to spin your health around.
