Welcome to the video of our six dementia-friendly exercises for strength and balance.
Physiotherapists have designed these simple exercises to help improve co-ordination and balance.
Try to do them daily, or at least twice a week.
This video will demonstrate each exercise, and you will see the full program being carried out.
Some safety notes: make sure the chair you use is sturdy, wear supportive shoes,
if you experience chest pain, dizziness, or shortness of breath, stop and call your GP, or call 111.
A slight soreness the day after exercise is quite normal.
Exercise one, Sit to stand: start this exercise sitting on a chair.
Stand up, and sit down.
Repeat ten times:
one;
two;
three;
four;
five;
six;
seven;
eight;
nine;
ten.
Exercise two, Heel Raises: hold on to a chair, lift your heels and lower them.
Repeat ten times:
one;
two;
three;
four;
five;
six;
seven;
eight;
nine;
ten.
Exercise three, Toe Raises: hold on to a chair, lift your toes, and lower them.
Repeat ten times:
one;
two;
three;
four;
five;
six;
seven;
eight;
nine;
ten.
Exercise four, One Leg Stand: hold on to a chair, stand on one leg for ten seconds.
One;
two;
three;
four;
five;
six;
seven;
eight;
nine;
ten;
and stand on the other leg for 10 seconds:
one;
two;
three;
four;
five;
six;
seven;
eight;
nine;
ten.
Exercise five, Heel Toe Stand: hold on to a chair,
put one foot in front of the other like standing on a tight rope, and hold for ten seconds.
One;
two;
three;
four;
five;
six;
seven;
eight;
nine;
ten.
Swap legs around,
and put one foot in front of the other like standing on a tightrope.
Hold for ten seconds:
one;
two;
three;
four;
five;
six;
seven;
eight;
nine;
ten.
Exercise six, Heel Toe Walking: hold on to a steady surface, such as a table or kitchen worktop ,
walk one foot in front of the other like walking on a tight rope, do five to ten steps.
You have now completed the programme.
For some more exercise ideas, look out for the Just Move booklet, available on the Alzheimer's Scotland website.
This is where you can also find a paper copy of these exercises.