5 fun and easy exercises

Staying active is crucial for everyone, including people with dementia. Exercise can boost a person’s mood, improve their health, and enhance their overall well-being. Here are some fun and easy exercises to get them started.

1. Walking

Walking is a fantastic exercise because it’s simple and can be done almost anywhere; it can help keep muscles strong and improve balance.

Here are some tips:

• Explore nature: take them for a gentle walk around the neighbourhood, local park, or garden.

• Join a group: go on a wellbeing walk organised by the Ramblers, https://www.ramblers.org.uk/go-walking/wellbeing-walks walking with others can be more enjoyable and motivating.

• Indoor walking: on rainy days, walk around the house or go to an indoor shopping centre.

2. Chair exercises

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

• Seated marching: when the person is seated in a sturdy chair, show them how to march their feet up and down.

• Arm circles: encourage them to stretch their arms out to the side and make small circles.

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

3. Dancing

Dancing is a fun way to get moving, it helps with coordination, balance, and can make those with dementia feel happier. Here’s how you can start:

• At home, play their favourite music and dance around the living room.

• Classes: go to a dance class specifically designed for people with dementia.

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

4. Stretching

Stretching helps keep muscles flexible and joints healthy. Simple stretches include:

• Overhead reach: stretch arms overhead and reach for their toes.

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

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

5. Balance exercises

Better balance can improve stability and help prevent falls. Try these simple exercises:

• Stand on one foot: for a few seconds stand on one foot, 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.

How to make exercise safe

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

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

• Choose comfortable clothes: wear loose, comfortable clothing and supportive shoes.

• Take it easy: stop if they feel dizzy, have pain, or are short of breath. 

Sources: Ramblers, Alzheimer’s Society, NHS