Strength practice deserves a place alongside walking and other aerobic activity. Start by thinking about an everyday task you would like to find easier, such as rising from a chair or carrying shopping. This gives your routine a practical purpose and helps you notice useful progress.
Choose a safe space and a solid chair without wheels if you are practising chair-based movements. Clear nearby obstacles and wear comfortable clothes and suitable footwear. An appropriate starting movement might be standing up from the chair and sitting down slowly, but only if you can do so safely.
Begin with an amount you can manage with control. Rest as needed and build gradually instead of rushing or testing your limits. If you need your arms or assistance to stand, ask about an adapted exercise rather than forcing the movement. Pain, dizziness or poor balance may require assessment first.
Put a short practice session into your weekly plan. Keep track of comfort and confidence, not just repetitions. A physiotherapist or clinician can help select movements when injury, surgery or a long-term condition changes what is suitable for you.
Stop exercise for new pain, dizziness or concerning breathlessness and seek advice. Call 112 for chest pain with severe symptoms, collapse or severe difficulty breathing.
This article is general health information and does not replace an individual medical assessment, diagnosis or treatment plan.