Some of the following exercises require getting on to the floor. If this is not an option for you, use your bed or a bench instead.

10 simple movements for older adults to stay mobile:

1. Calf raises - standing straight and tall on one or both feet, slowly raise your heels off the ground pressing down through the big and second toe, effectively standing on your tippy-toes. Slowly lower the heels back down to the ground and repeat. Do as many as you can.

2. Ankle Circles - either in a standing or seated position, lift one foot off the ground and draw a big circle with the toes, moving slowly around the entire circle. Complete 10 in one direction and then reverse. Do as many as you can alternating between your left and right foot.

3. 90/90 Hip Mobility - Seated on the floor with knees bent and feet out at 45-degree angles, use your hands to support you. Slowly lower both knees to one side allowing your body to rotate to the same side. You should end up in a position where both knees are at a 90 degree angle; one directly in front of you the other out to the side. Slowly start to lift your knees and rotate through the center to find the same position on the other side. Complete 10 to both sides.

4. Glute Bridges - lying on your back, knees bent, feet flat on the floor and arms by your side. Slowly start to peel the tailbone and the spine off the floor as you raise your hips to the ceiling, pushing down through the heels. Slowly round back down to the mat one vertebra at a time then repeat 10-15 times.

5. Sit to Stand - Using a kitchen chair, set yourself seated with your feet about shoulder width apart resting on the floor. Slowly press down through the heels raising up to a standing position, control yourself back down slowly into a seated position. Try not to use your hands during this move. Complete 10-20 reps.

6. Single Leg Standing - Standing tall, slowly lift one leg off the ground balancing on the opposite foot, if possible. Try to bring the knee up in line with the hip. Hold for as long as you can or 30 seconds each side. Try not too but if you need assistance stand by a chair or wall to help stabilise yourself. If you want an extra challenge close your eyes!

7. T-spine Rotations - lying on your side with knees bent. Support your head with your bottom arm, the top arm reaches out in front. Slowly trace the finger of your top arm along the floor, circling over your head and rotating through the spine to open the chest to the ceiling and reaching the arm in the opposite direction to the knees. With an exhale bring the arm straight back over to the start position and repeat 5-10 reps each side.

8. Cat cow - kneeling on hands and knees, take an inhale and slowly lengthen the tailbone to the ceiling as the ribs sink to the floors, the chest will open as the head looks up. On the exhale start to tuck the tailbone under and round through the spine so you are now pressing the shoulder blade to the ceiling and the head is tucked under looking to your belly button. Repeat in rhythm with your breath for 10-20 reps.

9. Wrist Mobs - Clasp your hands together and roll one hand over the other creating circles with your wrist. Do 10 in one direction and then reverse. Start to make a wave motion leading with one elbow and rolling through the wrist, again do 10 in each direction.

10. Shoulder CARs - Standing side on to the wall, place the back of your hand against the wall. Start to draw a circle with your hand when you get to the top of your circle, flip your hand, so your palm is against the wall and continue the circle. Try not to rotate the chest or bent the elbow. Do 10 on each side.

What exercise activities are you doing at home? Let us know by sending a photo and email to editorial@stawelltimes.com.au

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