The following exercises prepare the body and mind for exercise, raising body temperature and heart rate. If you have a long-term health condition a prolonged slow and steady warm up and cool down is recommended.
Disclaimer
This exercise resource has been developed in partnership with Age UK Bolton, Bolton Council, and Portfolio Design to support older adults in improving mobility, building strength, and reducing the risk of falls through safe, structured activity.
While the exercises in this guide are based on established best practice, they are not a substitute for individual medical advice. You should consult your GP or a qualified healthcare professional before starting this programme, especially if you have any medical conditions, are recovering from illness or injury, or have not exercised recently.
Participation in these exercises is at your own risk.
The creators, partners, and contributors to this resource accept no liability for any injury, loss, or health condition arising from the use of the exercises provided. If at any time you feel unwell, dizzy, or experience pain, stop exercising immediately and seek medical advice.
This guide is designed for general use and does not replace tailored exercise programmes delivered by qualified professionals. If you are working with a health or exercise specialist, please follow their specific guidance.
For best results, perform these exercises in a safe space, wear supportive footwear, and ensure any equipment or surfaces used are stable and secure.
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Check posture
Guide: 7 MinutesThe following exercises prepare the body and mind for exercise, raising body temperature and heart rate. If you have a long-term health condition a prolonged slow and steady warm up and cool down is recommended.
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Check postureGuide: 4 MinutesThe following exercises will loosen up the joints preparing the body for exercise.
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Check postureGuide: 4 MinutesThe strengthening exercises in these videos will help give you more control over daily activities such as carrying shopping and reaching into cupboards. Important – Strengthening exercises should be done properly to avoid injury. Please make sure you follow the instructions carefully.
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Resistance bands come in a variety of strengths and colours. The ‘stronger’ the band, the more resistance it has and so the more effort you have to put into the exercise. You can purchase resistance bands online relatively cheaply.
Age UK Bolton are happy to supply you with resistance bands in exchange for a small donation. Your donation will help cover the cost of the bands and go towards everything we do to support Bolton’s older people.
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Check postureGuide: 6 MinutesThese exercises help strengthen your heart and lungs, improves circulation and helps build stamina. Work up to RPE 4-6 and maintain.
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Check postureGuide: 3 MinutesThese exercises stretch out the muscles gradually to reduce the risk of injury.
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If you fall, the first thing to do is to lie still for a minute and take a deep breath. Try to stay calm and then check for injuries. If you think you’re okay and can get up, follow the simple steps in the following video.Getting up from the floor is a vital skill at any point in life. It requires mobile joints and strong muscles to be able to get up safely. The following video demonstrates how to do this safely. Many of the exercises in this guide can help improve mobility, flexibility and strength.
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Check out the Booklet and Flip Book
Get moving from the comfort of your home!
Click the buttons below to download the ‘Exercise from Home’ booklet or take a look at the flip book.
Let’s Keep Bolton Moving
Looking for different ways to be active and connect in the community? Visit Lets Keep Bolton Movingand you will find loads of information on walking groups, gentle exercise classes and opportunities to get involved locally.
