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Keeping mobile and active

By Ruth Donnelly, retired district nurse · Reviewed February 2026

There’s an old nursing saying: use it or lose it. It’s blunt, but it’s true. Muscle and balance fade fast when someone stops moving, and the less they do, the harder moving becomes — a spiral that can start with one bad chest infection or a spell in hospital.

Why a little movement does a lot

Staying active keeps the legs strong enough to stand and the balance sharp enough to avoid a fall. It helps the bowels work, lifts mood, aids sleep and keeps joints from stiffening. None of this needs a gym. For an older person, “exercise” can simply mean getting up out of the chair regularly and walking to the kitchen and back.

Build movement into the day

• Encourage getting up and moving at least every hour or so rather than sitting all afternoon.
• Chair-based exercises — ankle circles, marching the feet, raising the arms — suit anyone unsteady on their feet. The NHS website has free routines.
• A short daily walk, even just to the gate and back, is worth more than an occasional long one.
• Sitting to stand from a sturdy chair a few times is a simple way to keep leg strength.

Walking aids done properly

A stick or frame helps only if it’s the right height and used correctly — the wrong height does more harm than good. Don’t just buy one off a shelf and hope. Ask the GP for a referral to a physiotherapist, who will assess what’s needed, set the aid up properly and show the person how to use it safely. Physio after an illness or a fall can make the difference between getting back on their feet and not.

Keep it safe

Make sure footwear is firm and the route is clear of trip hazards. Don’t push someone to the point of pain or breathlessness — the aim is little and often. If new pain, swelling or sudden weakness appears, stop and speak to the GP.