Physical Health

Mobility & Strength

• Do 5–10 minutes of simple stretching every morning (e.g., shoulder rolls, neck tilts).

• Walk around your home or yard several times a day.

• Use soup cans or light weights for seated arm exercises. 

Balance & Fall Prevention

• Arm Abduction and Leg Abduction exercises. Weighted or not have been shown by recent research to be extremely effective at reducing falls leading to an almost 60% reduction per the UoFA fall center.

• Strengthen legs with sit-to-stand exercises from a sturdy chair.

• Keep floors clear of clutter and install night lights in hallways.

Circulation & Pain Management

• Do ankle pumps and toe wiggling while sitting for long periods.

• Apply a warm compress to stiff joints in the morning.

• Elevate feet for 10 minutes daily to reduce swelling.

Nutrition & Hydration

• Drink at least 6–8 cups of water per day. Per the doctors I have interviewed, they recommend getting a 1L water bottle and drinking that throughout the day at least 3 times.

• Have three balanced meals or small nutritious snacks, preferably protein bars if your appetite is low.

• Take vitamin D or calcium supplements if advised by a doctor.