5 fun and easy exercises

Staying active is crucial for everyone, including those living with dementia. Exercise can boost your mood, improve your health, and enhance your overall well-being. Here are some fun and easy exercises that are perfect to get you started. 

1. Walking

Walking is a fantastic exercise because it’s simple and can be done almost anywhere. Here are some tips:

• Explore nature: take a stroll around your neighbourhood, local park, or garden.

• Join a group: consider joining a wellbeing walk organised by the Ramblers. Walking with others can be more enjoyable and motivating. You can find more information on the Ramblers website: https://www.ramblers.org.uk/go-walking/wellbeing-walks

• Indoor walking: on rainy days, walk around your house or visit an indoor shopping centre.

Walking helps keep your muscles strong, improves your balance, and lifts your spirits.

2. Chair exercises

Chair exercises are ideal if you have trouble with balance or standing for long periods. Take a look at chair exercise videos on YouTube, https://www.youtube.com/watch?v=py-cemjBcTo or try these:

• Seated marching: sit in a sturdy chair and march your feet up and down.

• Arm circles: stretch your arms out to the sides and make small circles.

• Leg lifts: while seated, lift one leg at a time, keeping your back straight.

These exercises improve strength and flexibility while reducing the risk of falls.

3. Dancing

Dancing is a fun way to get moving. Here’s how you can start:

• At home: put on your favourite music and dance around your living room.

• Classes: join a dance class for seniors or look for dance sessions specifically designed for people with dementia.

• Simple moves: follow along with a dance exercise video or move to the beat.

Dancing helps with coordination, balance, and can make you feel happier.

4. Stretching

Stretching keeps your muscles flexible and joints healthy. Simple stretches include:

• Overhead reach: stretch your arms overhead and then reach for your toes.

• Neck stretches: gently tilt your head from side to side.

• Yoga: try a simple yoga routine with seated or standing stretches.

Stretching can reduce stiffness and increase your range of motion.

5. Balance exercises

Improving balance can help prevent falls. Try these simple exercises:

• Stand on one foot: stand on one foot for a few seconds, then switch to the other foot. Hold onto a chair for support if needed.

• Heel-to-toe walk: walk heel-to-toe in a straight line.

• Side leg raises: lift one leg out to the side while holding onto a chair.

Balance exercises improve stability and coordination.

Tips for safe exercise

• Start slowly: begin with short sessions and gradually increase the time and intensity.

• Stay hydrated: drink plenty of water before, during, and after exercising.

• Wear comfortable clothes: choose loose, comfortable clothing and supportive shoes.

• Listen to your body: stop if you feel dizzy, have pain, or are short of breath. 

Sources: Ramblers, Alzheimer’s Society, NHS