Move well at home - simple daily habits for active ageing

The most powerful steps you can take for your long-term wellbeing can happen right in the comfort of your own home. Active ageing is about choosing movement, independence and vitality every day, no matter your age or mobility level. Here are practical, inspiring ways to keep your body moving and your confidence growing.

1. Start your day with a 5-minute mobility warm-up

Morning stiffness is common, but it doesn’t have to set the tone for your day. A short sequence of gentle stretches and joint rotations can help improve flexibility and reduce aches.

Try this simple routine:

• Shoulder rolls
• Neck stretches
• Hip circles
• Ankle pumps
• Gentle side bends

These movements wake up your joints, improve circulation, and prepare your body for the day ahead.

2. Build ‘movement snacking’ into your day

Movement doesn’t need to be done all at once. "Movement snacking" is the idea of adding small bursts of activity throughout your day to keep muscles and joints happy.

Try adding:

• 10 sit-to-stands each time you get up from a chair
• A 2-minute walk around your home every hour
• A few calf raises while waiting for the kettle to boil

These micro-movements support strength, balance and energy without feeling overwhelming.

3. Use your home as a safe exercise space

You don’t need fancy equipment - your home is already full of functional exercise tools.

• Kitchen bench: great for push-ups or supported squats
• Stairs: a built-in cardio and strength workout
• A stable chair: ideal for balance practice or seated stretching

Making movement easy and accessible helps you stay consistent.

4. Practice balance every day

Good balance is key to independence. Just 2-3 minutes of balance exercises daily can reduce fall risk significantly.

Try:

• Standing on one leg while holding onto a bench
• Tandem walking (heel-to-toe) along a hallway
• Weight shifting from one leg to the other

Small daily practice builds confidence and stability.

5. Celebrate progress, not perfection

Active ageing isn’t about doing everything perfectly. It’s about showing up for yourself each day through small, sustainable habits. Every extra step, stretch or standing break supports your independence and wellbeing.

Move well, move often and embrace every bit of strength your body has to offer.

With Australian Unity home health and care, you can get support to help you stay independent and keep living life on your terms. To learn more about active ageing or to get started, get in touch or call 1300 160 170 (press 1).