5 fun and easy exercises

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

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: go 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, encourage walking around the house or go to an indoor shopping centre.

2. Chair exercises

Chair exercises are ideal for anyone 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: sit on a sturdy chair and march feet up and down.

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

• Leg lifts: while seated straight, 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 you care for feel happier. Here’s how you can start:

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

• Classes: take part in a dance class specifically designed for people with dementia.

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

4. Stretching

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

• Overhead reach: stretch arms overhead then reach forward towards feet.

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

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

5. Balance exercises

Improving balance can improve stability and 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.

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.

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

Sources: Ramblers, Alzheimer’s Society, NHS