Resources to safely exercise at home

There are many ways for you to regularly complete strength and balace exercise from the comfort of your own home. 

Below you’ll find videos and resources to help you choose home exercises that are the right fit for you:

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.   

Nymbl Balance Training App 

Keep doing what you love with ACC’s free digital balance app, Nymbl.

ACC has launched a free, balance exercise app, Nymbl. Why Nymbl? Being in control of your health and wellbeing is so important for living a fulfilling life. Take control of your wellness by incorporating balance exercise into your lifestyle.

Nymbl enables you to regularly do balance exercises, wherever you are, whenever you want, improving your balance, and enabling you to keep doing the things you love.

Whether you want to improve or maintain your balance, the app will take you through simple body movements that are easy to fit into a daily routine. The programme is fun, safe, and quick – taking only 10 minutes a day to improve your balance.

The app is completely free and simple to use, and enrolling is easy – step-by-step instructions show how to download and to use the app from a smart device.

Download the app to your device from the App store or Google Play Store, take part in the app-lead balance activity regularly (10 minutes a day) at no cost and keep doing the things you love, right now.

Video exercises to do at home 

Steady As You Go – Age Concern 

Click here for a variety of exercises for older adults to improve your strength and balance. These videos range from 7 minutes to 47 minutes.  

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Stay active at home – Strength and balance exercises - 4 minutes routine 

This video by the Chartered Society of Physiotherapy demonstrates 6 simple exercises to do at home to reduce your chances of a fall. 

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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.

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Standing exercises for older adults - 16 minutes

This video from Dartmouth-Hitchcock includes balance and strengthening exercises, which can prevent falls and hip fractures. It's suited for older adults who can stand with minimal support.

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PDF documents for at-home use

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 


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.

Download the exercise sheet



SuperCue Seniors is an online exercise programme designed for those 60+ of all fitness and mobility levels. 

Download an information sheet on SuperCue

Visit SuperCue website



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.

Download the information sheet on poi and wellbeing

Visit the SpinPoi website