Exercise program

Would you like to improve your muscle strength and balance, but not sure what kind of exercises are best to do?

On this page you will find some examples of exercises you can do at home. There are exercises at 3 different levels increasing from light to heavy. Many exercises can be adjusted to be lighter or heavier by modifying the weights you use.

Please click on the image below to download the exercise program (PDF)

How often should you do the exercises?

Try to perform the strength exercises 2 to 3 times per week. The easiest way is to perform 10 repetitions of each strength exercise and repeat the entire exercise regimen 2 to 3 times.

In addition, try to do the balance exercises twice a week. Try to hold each balance exercise for 10 to 15 seconds and repeat the exercise regime 2 to 3 times.

What you will need:

    • (Yoga) mat
    • Small (handheld) weights: 2-5 kg for the upper body exercises and 5-10 kg for the lower body exercises. If you don’t have weights, you can also use water bottles, food cans, laundry detergent package or other household items to substitute.
    • Elastic exercise band to do the exercises with.