Today's Goal: 150 minutes of gentle activity per week (WHO recommendation for adults 60+). That's just 22 minutes each day. Start with what is comfortable and build gradually.

📅 Today's Exercise Programme

Tick each exercise as you complete it. All exercises are chair-based or wall-supported — safe for most seniors.

Today's progress 0 of 5 done

💪 Chair & Safe Senior Exercises

All exercises below can be done sitting or with wall/chair support. No equipment needed. Each one has clear step-by-step instructions.

🟢 BEGINNER — Start here if you are new or have pain

🟡 INTERMEDIATE — After 4 weeks of Beginner exercises

⚠️ Important Safety Note: Stop any exercise if you feel sharp pain, dizziness, chest pain, or shortness of breath. Start with the lowest number of repetitions and gradually increase over weeks. Always consult Dr Althaaf before starting a new programme if you have had recent surgery, severe pain, or significant health conditions.

🦴 Common Senior Conditions

Tap any condition to learn about symptoms, home care, and when to see a doctor.

⚠️ Fall Prevention

Falls are the leading cause of injury in adults over 65. These evidence-based strategies significantly reduce your risk.

🏠

Home Safety

Remove loose rugs, install grab rails in bathroom, ensure good lighting, keep frequently used items at waist height

👟

Footwear

Wear well-fitted, non-slip shoes indoors and outdoors. Avoid socks without grip, open slippers, or high heels

💊

Medication Review

Some blood pressure and sleep medicines can cause dizziness. Ask your doctor to review medications that may affect balance

👁️

Vision Check

Annual eye test. Poor vision is a major fall risk. Ensure glasses prescription is up to date and bifocals are used correctly

🧘

Balance Training

Tai Chi, yoga, or chair-based balance exercises reduce fall risk by up to 27% (Cochrane Review 2019)

🦴

Bone Strength

Calcium 1200 mg/day and Vitamin D 800–1000 IU/day for adults 65+. Weight-bearing exercise reduces fracture risk

🎯 Quick Balance Exercise

Tandem Stand — the single most important balance exercise for fall prevention:

Stand near a wall or sturdy chair — have it within arm's reach
Place one foot directly in front of the other (heel touches toe)
Hold this position for 30 seconds
Switch feet and repeat
Progress to eyes closed when you can hold 30 seconds easily

🥗 Nutrition for Bone Health

Key nutrients for strong bones and joints after 60. Consult your doctor before starting supplements.

🥛

Calcium

1,000–1,200 mg/day

Milk, yogurt, ragi, green leafy vegetables, sesame seeds

☀️

Vitamin D

800–1,000 IU/day

Sunlight (15 min/day), fatty fish, fortified foods, supplements

🥩

Protein

1.0–1.2 g/kg body weight/day

Eggs, fish, chicken, dal, paneer, legumes

🦐

Omega-3

500–1,000 mg EPA/DHA daily

Fish oil, sardines, mackerel, flaxseed, walnuts

💧

Hydration

6–8 glasses of water/day

Joint cartilage is 80% water — dehydration worsens joint pain

🫐

Antioxidants

5 portions fruit & veg/day

Berries, turmeric, ginger — anti-inflammatory properties

📊 Daily Pain Check-in

Recording your pain level helps track progress and alerts your care team if needed.

How is your pain today?

0 = No pain, 10 = Worst possible pain

🚨 Emergency Contacts

Call Dr Althaaf's clinic for urgent orthopedic concerns:

9072066663 Ayyanthole 9061299995 Kechery WhatsApp

For life-threatening emergencies, call 108 (ambulance) or go to the nearest hospital A&E

See a Doctor Immediately If:

Pain score 8–10 that is not improving
New numbness or weakness in arms or legs
Loss of bladder or bowel control
Unable to bear weight after a fall
Joint that is hot, very swollen, or you have fever
A fall causing severe pain — possible fracture

Bone & Joint Healthfor Active Seniors