Gentle exercises for elderly during lockdown

We recently blogged about the different exercises the elderly can do to stay active during the lockdown. However, everyone’s levels of mobility are different.


For those that are less mobile and unable to take part in full exercise classes and routines, there are some simple, gentle stretches that can be done.

It’s not about working up a sweat. These exercises and stretches will help the elderly to get moving rather than sitting still all day long. They will also help break up the day a bit too.

Stand up more often

It’s simple! Just stand up more often throughout the day. Try to get up at least once an hour and move your arms and legs.

Walk between rooms

Change your surroundings by walking between rooms each time you stand. You could do a circuit of the house and see how long it takes.

Stretch the legs and feet

Sitting for long periods can slow the metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat.

It’s important to do regular stretches to keep your body and joints supple and moving.

If you’re sitting in a chair or laying in bed, move your toes towards your shin and back down towards the floor. Repeat for both feet.

You can also trying moving your toes up, tightening your thigh muscle and straightening your knee. Repeat for both legs.

Sit upright and do not lean on the back of the chair. Hold on to the sides of the chair. Lift your left leg with your knee bent as far as is comfortable. Place your foot down with control. Repeat with the opposite leg.

Improve neck mobility

Sit upright and look straight ahead. Relax your shoulders. Slowly, turn your head to the left as far as is comfortable. Hold for five seconds. Return to looking straight ahead. Repeat on the right side. Repeat three times on each side.

For more sitting exercises, check out these tips from the NHS or these simple stretches from Age UK.