VUNO Physiotherapy & Rehabilitation

11/12/2025

Balance getting worse is a common complaint amongst the elderly.

They think it’s normal for their balance to get worse the older you get…

However, that is the furthest from the truth.

You can do something to not lose your balance and improve it…

Exercising!

Here is a quick, 4 exercise circuit you can do from the comforts of your own home.

1) Mini side lunge- Have a wide stance. Shift your weight onto one leg and hold for a 2s count. Repeat for the other side.

2) Feet together with head turns- Have your feet as close together as you can (ideally feet touching). Turn your head and look over your left shoulder. Repeat for your right shoulder.

3) Feet together with body twists- Have your feet together (or as close as you can) Twist your whole body to the right, hold for 2 seconds and repeat for your left side.

4) Big forward step- Take a big step forward with your right leg and hold for 5 seconds. Return to feet together and repeat the big step on your left side.

Do each exercise for 30-60s, resting when you need to. Repeat the circuit 1-3 times depending on how you feel and your fitness levels!

Send this routine to someone you think will benefit from it!

10/12/2025

Performing daily exercises can help to improve your walking and balance after you’ve suffered a stroke.

Here is a simple exercise circuit you can perform at home.

Aim to perform each exercise for at least 30s-60s, resting as long as you need in between exercises.

Weightshifting: Shift your weight left to right

Sideways walking: Face your kitchen counter. Take sidesteps from one side of your bench to the other. Use the kitchen bench as support if needed.

Backwards walking: Start on one end of the kitchen counter and walk backwards to the other end using the kitchen bench as support if needed.

Sit to stand (squats): Push your bum back till you are seated. Use the kitchen bench as support to help you stand up if needed.

Tapping block: Place an item on the ground. Support yourself on the bench. Lift your foot and tap the item on the ground. Alternate between your left and right leg.

Tapping block w/High step: Stack a few books or similar shaped items on the ground. Lift your foot up and tap the top of the item. Use the kitchen counter as support if needed.

Share this with a friend or family member who you think might benefit!

05/12/2025

5 tips to help you stay fit and healthy as you get older!

These 5 anti aging exercises are great for keeping the body healthy and strong. They're also practical and can help you feel younger for longer. This video i...

04/12/2025

Balance is one of those things that declines as you age.

There are many factors for this including loss of muscles and bone density
The good news is that there are simple exercises you can start doing now, to help prevent you from losing balance!

These exercises are done with your bodyweight and grocery bags filled with some household items.

You can adjust the items in the grocery bag to find a weight you are comfortable in lifting.

Sideways walking
Backward walking
Walking with big steps
Tip toe walking
Walking an imaginary line

Do each exercise for 60 seconds at least 1 time.

Repeat the circuit 2 to 3 times depending on your fitness level. Perform daily.

27/11/2025

As you age it’s important to stay fit and active to help prevent injuries.

Here are 5 simple no equipment needed exercises you can do from the comforts of your own home!

Lunges
Crouched Walking
Backwards walk carrying a bag
Sideways walking carrying a bag
High knees walking

Do each exercise for 30s in the order shown. Repeat the circuit 1-3 times depending on your fitness level. Rest when needed.

Like this video so if you found it helpful!

26/11/2025

Do you want to exercise but find going to the gym intimidating?

Good news is that you can get an effective workout from the comforts of your own home!

All you need is an exercise band!

This video shows 4 exercises that you can do at home so you can get started right away!

Ankle pumps
Leg kicks
Leg push
Knee open/close

Like this video if you found it helpful!

19/11/2025

7 essential bed exercises to do after a stroke.

Have you or your loved one suffered from a stroke?

Here is an easy, follow along exercise circuit you can do.

All you need is a bed.

And the willingness to change and improve.

Click the link now to get started!

Brought to you by VUNO Physiotherapy & Rehabilitation. We're dedicated to helping people with neurological injuries & disabilities regain their independence ...

18/11/2025

Have you or your loved one had a stroke and want to improve?

Exercising may help to improve your body's physical capabilities after a stroke.

Here is an exercise circuit you can try

Do each movement for 1 minute or as long as you can.

- Weightshifting: Shift your weight left to right

- Sideways walking: Face your kitchen counter. Take sidesteps from one side of your bench to the other. Use the kitchen bench as support if needed.

- Backwards walking: Start on one end of the kitchen counter and walk backwards to the other end using the kitchen bench as support if needed.

- Sit to stand (squats): Push your bum back till you are seated. Use the kitchen bench as support to help you stand up if needed.

- Tapping block: Place an item on the ground. Support yourself on the bench. Lift your foot and tap the item on the ground. Alternate between your left and right leg.

- Tapping block w/High step: Stack a few books or similar shaped items on the ground. Lift your foot up and tap the top of the item. Use the kitchen counter as support if needed.

Like this video if you found it helpful!

18/11/2025

Balance declines as you get older.

There are many factors involved in your balance declining. The good news is you can control whether or not your balance gets worse as you age.

By doing simple exercises and drills, you can improve your balance so that your quality of life doesn't drastically drop as you age.

Here are 5 exercises you can do at home to help improve your balance:

- Walking lunges (only go as far down as you can go. Skip this exercise if your knees hurt too much)
- Crouched Walking
- Backward Walking with Bag Carry
- Sideways Walking with Bag Carry
- High Knees Walking

Do each exercise for 30 seconds, resting when needed. Repeat between 1-3 times.

Like the video so I know to upload more similar content!

11/11/2025

Have you been wanting to strengthen your legs but feel that your legs don't have the strength to lunge or squat?

In this video you will find 6 exercises you can do while seating. These 6 exercises are good beginner friendly exercises to build your strength up so you can begin to do more advanced exercises like squatting or lunging.

Exercise:
Knee squeezes
Knee spreads
Heel toe raise (Together)/ Heel Toe Raise (alternating)
Chair sit ups,
Forward reaching
Push feet into floor

Like this video and follow me to get more useful exercise tips for seniors!