This visual guide works great installed on the Hallway wall. 

Simplified set of exercises for Seniors 65+

The initial idea for Daily Dozen started a while ago, you can read about it here

Below is a list of exercises included into Daily Dozen – Visual Guide: Exercise for Seniors:

Our Project collaborative Team

Iwona Buziak-Mohamed
Iwona Buziak-Mohamed

Project Daily Dozen

Volunteer Facilitator of ESL Senior Circle and Graphic Artist

Why I participate in Daily Dozen?

https://hapy.ca

Barbara Campbell
Barbara Campbell

Project Daily Dozen

Retired Educational Assistant with OCDSB. Volunteer with SEOCHC and OHC to help with seniors social integration programs in her apartment building. 

Why I participate in Daily Dozen?

Danielle Rolfe
Danielle Rolfe

Project Daily Dozen

Registered Kinesiologist, PhD (Exercise Science), volunteer exercise instructor with South East Ottawa Community Health Centre

Why I participate in Daily Dozen?

http://www.daniellerolfe.ca/

Silvana Valentone
Silvana Valentone

Project Daily Dozen

ESL Teacher; Program Coordinator, Seniors Circles, with the Catholic Centre for Immigrants (CCI) Ottawa

Why I participate in Daily Dozen?

Below is the list of exercise included in Daily Dozen Visual Guide:

1 - Walk
Walk for 5-10 minutes to warm up the body. Walk at a pace that is a challenge, but you should still be able to carry a conversation (but not sing!).
2 - Leg Extension (Strength)

Leg Extension (Strength) – face the wall and place both hands on the wall, weight is shifted to the left leg, and right leg is straight and extended behind the body to strengthen the buttocks. Repeat 12 times and then switch to the other side.

3 - Toe Raises (Strength)
Stand against a wall (hold for balance if needed), raise toes off ground, heels remain on the floor, and then place them back in starting/standing position. Repeat 12 times.
4 - Heel Raises (Strength)
Stand facing wall (hold for balance if needed), raise heels off ground, toes remain on the floor and then place them back in starting/standing position. Repeat 12 times.
5 - Wall push up (Strength)
Standing about two feet away from the wall, bend the elbows and bring the torso closer to the wall. Keep back straight and neck above shoulders. Do not bend over! Repeat 12 times.
6 - Shoulder shrug (Stretch)
Raise both shoulders to the ears (looks like “I don’t know”) and then lower. Repeat 12 times.
7 - Lateral shoulder raises (Stretch)
Start with arms at sides. Raise arms to shoulder height or lower, hold and then lower back down to sides. Repeat 12 times.
8 - Chest Stretch
Place hands on hips and squeeze elbows together behind the back. Hold for 30-60 seconds.
9 - Hip and Calf Stretch
Face the wall and place both hands on wall lower than shoulder height. Step right foot back about a meter away from the front foot. Straighten the right leg and bend the left knee. Push the right heel into the ground. Keep upper body upright. Hold for 30-60 secs and repeat on another side.
10 - Neck Stretch
Drop left ear to left shoulder and hold for 30-60 seconds. Repeat on another side.
11 - Tandem Walk
Pretend to walk on a tightrope – walk forward placing right heel in front of left toes, left heel in front of right toes, continue in a straight line on the floor. Try doing this going backward, or turn around and walk back to starting point in the same way.
12 - Walk
5-10 minutes to cool down.