Resources to safely exercise at home

You may not be able to attend a strength and balance class during some of the COVID Alert Levels. You can still safely exercise at home to maintain your strength and balance.

Exercise at home resources

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.   

Watch video exercises to do at home 

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 log in or create an account to watch via OnDemand.

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

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

Download resources to exercise at home

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


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.

Download the information sheet on poi and wellbeing

Visit the SpinPoi website

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