What you'll be doing

A movement disorder where exercise is a core, evidence-based part of management — improving mobility, balance and quality of life.

Approach: Large-amplitude movements (LSVT BIG approach) to counter bradykinesia/hypokinesia, plus finger dexterity, gait practice and facial mobility (for hypomimia).

• Left Finger Tap · Hand dexterity Rapid thumb-to-index tapping is the classic test and exercise for bradykinesia — practising it helps keep finger speed and amplitude up.
  8 reps
• Right Finger Tap · Hand dexterity Rapid thumb-to-index tapping is the classic test and exercise for bradykinesia — practising it helps keep finger speed and amplitude up.
  8 reps
• Left Hand Open - Close · Hand dexterity Large-amplitude finger extension and full fist closure counter bradykinesia (slowness) and help maintain fine-motor control.
  8 reps
• Right Hand Open - Close · Hand dexterity Large-amplitude finger extension and full fist closure counter bradykinesia (slowness) and help maintain fine-motor control.
  8 reps
• Right Arm Raise · Upper limb Big-amplitude shoulder flexion follows the LSVT BIG principle of moving bigger to recalibrate undersized movements.
  6 reps
• Left Arm Raise · Upper limb Big-amplitude shoulder flexion follows the LSVT BIG principle of moving bigger to recalibrate undersized movements.
  6 reps
• Neck Turn · Axial mobility Gentle head turns fight the axial rigidity and reduced neck rotation that are common in Parkinson's.
  5 reps
• Mouth Open - Close · Facial mobility Orofacial movement targets hypomimia (reduced facial expression) and engages the speech/swallowing musculature.
  4 reps
• Right Eye Blink · Facial mobility Deliberate blinking activates the orbicularis oculi and addresses the reduced spontaneous blink rate common in Parkinson's.
  4 reps
• Left Eye Blink · Facial mobility Deliberate blinking activates the orbicularis oculi and addresses the reduced spontaneous blink rate common in Parkinson's.
  4 reps
• Marching · Gait & balance Marching in place rehearses the stepping pattern and big knee lifts that counter shuffling and freezing of gait.
  10 reps
• Sit Down, Stand Up · Functional strength Sit-to-stand builds lower-limb extensor strength and transfer ability (ACSM strength dose ~10-15 reps).
  8 reps

After a stroke, high-repetition, task-specific practice drives motor recovery through neuroplasticity. Doing both sides supports symmetry.

Approach: Repetitive, task-specific training (high repetitions) for the upper limb (grasp/release, reach, elbow bending, finger isolation), lower-limb sit-to-stand and marching, and facial neuromuscular re-education.

• Left Hand Open - Close · Upper limb (task-specific) Repetitive grasp-and-release is core task-specific upper-limb practice; high repetition counts drive motor recovery. Train both sides for symmetry.
  10 reps
• Right Hand Open - Close · Upper limb (task-specific) Repetitive grasp-and-release is core task-specific upper-limb practice; high repetition counts drive motor recovery. Train both sides for symmetry.
  10 reps
• Right Elbow Curl · Upper limb (reach) Elbow bending — bringing the hand toward the shoulder — is a functional, task-specific movement that rebuilds reaching and self-care ability.
  8 reps
• Left Elbow Curl · Upper limb (reach) Elbow bending — bringing the hand toward the shoulder — is a functional, task-specific movement that rebuilds reaching and self-care ability.
  8 reps
• Right Arm Raise · Upper limb (reach) Shoulder flexion / reaching is a functional task-specific movement; repeated practice improves upper-limb control.
  8 reps
• Left Arm Raise · Upper limb (reach) Shoulder flexion / reaching is a functional task-specific movement; repeated practice improves upper-limb control.
  8 reps
• Left Finger Tap · Hand isolation Isolated thumb-to-finger tapping retrains the fine finger control that is often lost after a stroke.
  10 reps
• Right Finger Tap · Hand isolation Isolated thumb-to-finger tapping retrains the fine finger control that is often lost after a stroke.
  10 reps
• Sit Down, Stand Up · Functional strength Strong evidence: sit-to-stand training improves lower-limb strength, balance and gait, and trains symmetric weight-bearing.
  10 reps
• Marching · Lower limb Marching in place practises hip and knee lift and weight transfer — key building blocks for walking again.
  10 reps
• Mouth Open - Close · Facial re-education Mirror-guided, slow mouth movements are part of facial neuromuscular re-education for post-stroke facial weakness.
  5 reps

For osteoarthritis, gentle exercise is core treatment — it eases stiffness, maintains range of motion, and strengthens the muscles that protect the joints.

Approach: Range-of-motion / flexibility plus low-load strengthening — especially quadriceps for the knee — kept within a comfortable, pain-free range (OARSI / ACR core recommendations).

• Left Hand Open - Close · Hand & finger mobility Range-of-motion finger movement is first-line exercise for hand osteoarthritis — it eases stiffness and preserves grip and dexterity.
  8 reps
• Right Hand Open - Close · Hand & finger mobility Range-of-motion finger movement is first-line exercise for hand osteoarthritis — it eases stiffness and preserves grip and dexterity.
  8 reps
• Left Finger Tap · Hand dexterity Thumb-to-finger tapping keeps the small hand joints mobile and maintains fine coordination in hand osteoarthritis.
  8 reps
• Right Finger Tap · Hand dexterity Thumb-to-finger tapping keeps the small hand joints mobile and maintains fine coordination in hand osteoarthritis.
  8 reps
• Neck Turn · Neck mobility Slow neck rotations maintain cervical range of motion and ease stiffness.
  5 reps
• Right Arm Raise · Shoulder mobility Gentle shoulder range-of-motion keeps the joint mobile and reduces stiffness; move only as far as is comfortable.
  6 reps
• Left Arm Raise · Shoulder mobility Gentle shoulder range-of-motion keeps the joint mobile and reduces stiffness; move only as far as is comfortable.
  6 reps
• Right Knee Extension · Knee strength (quadriceps) Seated knee extension strengthens the quadriceps — the cornerstone of non-surgical knee-osteoarthritis care, shown to reduce pain and improve function.
  8 reps
• Left Knee Extension · Knee strength (quadriceps) Seated knee extension strengthens the quadriceps — the cornerstone of non-surgical knee-osteoarthritis care, shown to reduce pain and improve function.
  8 reps
• Right Leg Extension · Hip mobility & strength Hip abduction maintains hip range of motion and strengthens the abductors that support the hip and knee joints.
  6 reps
• Left Leg Extension · Hip mobility & strength Hip abduction maintains hip range of motion and strengthens the abductors that support the hip and knee joints.
  6 reps
• Sit Down, Stand Up · Knee strength Sit-to-stand strengthens the quadriceps — a core recommendation for knee osteoarthritis — kept gentle and within a pain-free range.
  6 reps

Building leg strength and dynamic balance is a proven way to reduce falls in older adults. This program follows the strength + balance core of the Otago Exercise Programme.

Approach: Lower-limb strengthening (quadriceps via sit-to-stand and knee extension, hip abductors) plus dynamic balance via marching — the strength and balance core of Otago, which lowers falls by ~35%.

• Sit Down, Stand Up · Leg strength (Otago) Sit-to-stand builds quadriceps strength — a key Otago component shown to lower fall risk and ease everyday transfers.
  8 reps
• Marching · Dynamic balance Marching in place trains stepping, single-leg loading and dynamic balance — shown to improve balance and reduce falls in older adults.
  11 reps
• Right Knee Extension · Knee strength Knee extension strengthens the quadriceps; quadriceps weakness is one of the strongest predictors of falls.
  8 reps
• Left Knee Extension · Knee strength Knee extension strengthens the quadriceps; quadriceps weakness is one of the strongest predictors of falls.
  8 reps
• Right Leg Extension · Hip-abductor strength (Otago) Standing hip abduction strengthens the hip abductors that stabilize the pelvis during standing and walking.
  8 reps
• Left Leg Extension · Hip-abductor strength (Otago) Standing hip abduction strengthens the hip abductors that stabilize the pelvis during standing and walking.
  8 reps
• Right Arm Raise · Reach & posture Controlled reaching trains the shoulder and posture muscles used to recover balance and stay upright.
  6 reps
• Left Arm Raise · Reach & posture Controlled reaching trains the shoulder and posture muscles used to recover balance and stay upright.
  6 reps

A balanced, full-body maintenance routine in line with WHO physical-activity guidance for adults aged 65+ — to keep strength, mobility and independence.

Approach: Multicomponent activity: muscle strengthening of all major groups, joint mobility, and light aerobic/balance work via marching, as recommended by the WHO for older adults to maintain function and prevent falls.

• Neck Turn · Mobility Neck rotations keep the head and neck mobile for driving, checking blind spots and daily life.
  5 reps
• Right Arm Raise · Upper body Shoulder strengthening maintains upper-body function for everyday tasks like reaching and carrying.
  6 reps
• Left Arm Raise · Upper body Shoulder strengthening maintains upper-body function for everyday tasks like reaching and carrying.
  6 reps
• Right Elbow Curl · Upper body Elbow curls strengthen the arms for lifting and carrying groceries, bags and everyday loads.
  8 reps
• Left Elbow Curl · Upper body Elbow curls strengthen the arms for lifting and carrying groceries, bags and everyday loads.
  8 reps
• Left Hand Open - Close · Hand dexterity Opening and closing the hands maintains grip and fine-motor control for daily independence.
  8 reps
• Right Hand Open - Close · Hand dexterity Opening and closing the hands maintains grip and fine-motor control for daily independence.
  8 reps
• Marching · Aerobic & balance Marching in place is a gentle, low-impact way to raise the heart rate and practise balance at home.
  10 reps
• Right Leg Extension · Lower body Hip abduction strengthens the lower-limb and pelvis-stabilizing muscles used in walking.
  6 reps
• Left Leg Extension · Lower body Hip abduction strengthens the lower-limb and pelvis-stabilizing muscles used in walking.
  6 reps
• Sit Down, Stand Up · Functional strength Sit-to-stand maintains the leg strength needed for everyday transfers and helps prevent falls (WHO multicomponent recommendation).
  8 reps