COLUMN: Three easy ways to keep healthy and Safe at Home

by Joni Snair, PT, Founder/Owner & Physiotherapist, Safe at Home Physiotherapy

Gyms are closed, bubbles are shrinking, but the weather is getting nice and we all want to get out. So how do we stay active during a pandemic that has locked us down once again?

Here are 3 simple exercises you can do every day to keep active at home without any equipment:

1- Sit to stands- This is my favourite exercise! So simple too! All you have to do is stand up from your chair, sit back down and repeat 5 times. Try to build up to doing 10 times 2-3 times per day to strengthen your muscles. Can you stand up without using your hands?

2- Balance at the counter- Standing at your kitchen counter, hold on gently with your hands and march on the spot. Repeat for 30 seconds building up to 2 minutes. When you feel comfortable, you can try to hold on with only your fingertips. This works your balance and gets your heart pumping. Can you take steps side to side as well?

3- Walking- Walking is the most simple exercise to do. If you live in an apartment, walk the halls back and forth as you are able. If you live in a house, try walking up and down your driveway or around your subdivision. Don’t forget your walker or cane if you use them.

Bonus- If you have wearable technology, such as a FitBit, an Apple Watch or a simple pedometer, you can track how many steps you take every day. Set a goal and stick to it!

It’s National Physiotherapy Month and in celebration, I’m offering a series of FREE Q&A sessions with Joni every Wednesday at 8pm on Zoom and Facebook Live.

You can ask me questions about senior’s health, falls prevention, pain management, equipment recommendations and anything else to help your loved ones stay Safe at Home! Check out the schedule here or join us on Facebook on our Safe at Home Physiotherapy Page.

Remember House Calls? We Do That! Safe at Home Physiotherapy provides physiotherapy services in Fall River, Bedford, Sackville, Clayton Park & surrounding areas and can give you peace of mind that your loved one is staying Safe at Home.

Covered by most insurance plans, no doctors note needed. Call Today (902) 809-1793. Find us on Facebook at @SafeatHomePhysio or

Disclaimer: This article is for informational purposes only. General advice given via blog, in posts or live videos does not constitute receiving physiotherapy services. You should consult a medical professional before beginning a new exercise program and stop immediately and seek medical attention if you have shortness of breath, dizziness, discomfort, etc.