Always remember to stay hydrated and wear

appropriate clothing and footwear when exercising

1. Stand in front of a chair with your feet hip

width apart. Keep your knees over your feet.

2. Slowly lower your bottom toward the chair

without actually sitting down.

3. Keep your knees over your ankles and place

your weight in your heels.

4. Straighten your body upright and repeat 15

times.

Be Active Brimbank is a Brimbank City Council initiative to help you find and participate in physical activity.

If you haven’t exercised in a while, you should progressively increase the intensity of the exercises. If you feel unwell stop

exercising immediately. If you continue to feel unwell, seek medical assi stance. The exercises provided are generic and not based

on your individual needs. Please seek the help of an accredited professional for a tailored exercise program. Contact your local GP

to find out about services that you may be eligible for.

1. Sit at the edge of a chair and extend your legs

forward with your knees slightly bent.

2. Keep your heels on the floor and toes pointed

toward the ceiling.

3. Extend both arms in front and reach to touch

your toes, while slowly bending at the waist

without bouncing.

4. Hold for 10 seconds then return to resting

position.

1. Place hands on a wall shoulder-width apart and at chest

level.

2. Step back with both feet to where your heels are off the

ground. This is the starting position.

3. Begin exercise by bending your elbows and lowering your

chest toward the wall. Inhale while doing so.

4. Next, push yourself back up into the starting position.

Exhale while doing so. Repeat 15 times.

Be Active

At Home Brimbank

Activities suitable for

people aged 65+ years

1. Standing straight, lift your right knee as high

as you can and then lower it back to the floor.

2. Lift your left knee as high as you can and lower

it back to the floor.

3. Lift and lower your alternate knees for 10

times each knee.

1. Begin seated and slowly tilt your head to your

right shoulder.

2. Hold this position and extend your left arm to

the side and downward at waist level.

3. Release, then repeat on the left side. Repeat

twice on each side.

1. Stand behind a chair or counter with one or both hands

resting on it for support.

2. Lift your right leg out to the side and repeat 15 times for

each leg.

Be Active

At Home Brimbank

Activities suitable for

people aged 65+ years

Be Active Brimbank can be discovered here:



Pick up a

Be Active Physical Activity Guide

at your local Brimbank Council Customer Service Centre



Call Brimbank Council on



Visit

www.brimbank.vic.gov.au/BeActive

Follow

@BeActive Brimbank on Facebook