Community Paramedicine Wellness Library

Senior man smiles as he does chair exercises

Northumberland Paramedics’ Community Paramedicine Wellness Library offers educational tips, exercises, and more. Explore this page to expand your knowledge, challenge your mind, and stay active with our wide range of wellness content. 

Please note: The use of any information/videos provided on this website is solely at your own risk. Northumberland County assumes no responsibility for injuries, or any damages suffered as a result of performing the exercises and activities made available on this website. Before you undertake any form of physical activity, we urge you to consult with a doctor or medical professional. If you experience faintness, dizziness, pain, or discomfort, stop the exercise immediately and consult a medical professional.

At-home exercise classes for seniors

In partnership with Community Care Northumberland, the Town of Cobourg and the Cobourg Community Centre Northumberland County has created a series of exercise videos designed specifically for seniors. These videos feature safe, effective, and fun workouts that help improve mobility, strength, and overall wellness. Whether you’re looking to boost your heart health, enhance balance, or stay active from the comfort of home, these sessions are here to support your fitness journey.

30-minute chair Zumba workout

Class description
Join Alejandra Cayita for a fun, 33-minute chair Zumba workout! Enjoy all the energy of a Zumba session while staying seated. This workout is perfect for boosting your mood, supporting joint health, and improving memory, agility, balance, and cognitive function. Just sit back, follow along, and get your heart pumping!

40-minute chair exercise with a ball

Class description

In this video, Ashley leads you through gentle, effective exercises using just your body weight and a ball. These exercises focus on improving your joint movement, strength, and heart health, while keeping things safe to avoid injury.

Adding a ball makes the workout fun and helps build grip strength. You can find a ball like this at a dollar store. Let some air out so you can grip it easily with one hand. If you don’t have a ball, you can use a small pillow or a rolled-up towel instead.

30-minute chair exercise with weights

Class description

In this session, Evy leads you through gentle but effective seated exercises, with and without hand weights. These movements are designed to improve joint movement, strength, and heart health, while reducing the risk of injury. They are safe for older adults and those with disabilities who may be hesitant about becoming more active.

All exercises are done seated, so you’ll need a sturdy chair (no rocking chairs, recliners, or chairs with wheels—make sure it has a wide, stable base).

40-minute seated exercise

Class description

In this session, Ashley leads you through gentle yet effective body weight and elastic band exercises designed to improve joint range of motion, strength, and heart health, while helping prevent injury. Exercising with elastic bands adds resistance, which can strengthen muscles and bones over time.

When starting with an elastic band, begin with one that feels light and easy to stretch. Gradually increase the resistance as the band becomes too easy to use, progressing at your own pace.

40-minute chair exercise

Class description 

In this session, Ashley guides you through gentle, yet effective body weight and elastic band exercises aimed at improving joint movement, strength, and heart health, while preventing injury. Using elastic bands adds resistance, which helps boost muscle and bone strength.

When starting with elastic bands, begin with a light, easy-to-stretch band and progress gradually. You can increase resistance by holding the band closer to the anchor, making it feel tighter (harder), or make it easier by holding closer to the ends, giving it a looser feel at the start of the exercise.

40-minute chair exercise using a band

Class description

In this session, Ashley guides you through gentle, yet effective exercises using body weight and elastic bands. These exercises help improve joint movement, strength, and heart health, while keeping things safe to avoid injury.

Elastic bands add extra resistance, which helps strengthen muscles and bones.

40-minute body weight exercise

Class description

In this session, Evy leads you through gentle but effective body weight exercises designed to improve joint movement, strength, and heart health, while helping prevent injury. These exercises are safe for older adults and people with disabilities who may be cautious about becoming more active.

The exercises are done both seated and standing. All you need is a sturdy chair (no rocking chairs, recliners, or chairs with wheels – make sure it has a wide, stable base).
Senior man smiles while standing with a walker for support

Fall prevention for seniors

As we age, the risk of falling increases, but many falls can be prevented. Simple changes in your home and daily routine can significantly reduce the chances of falling. Explore practical steps to help keep yourself safe and maintain your health.

How to reduce fall risks at home

Preventing falls at home can greatly reduce the risk of injury, especially for older adults. Here are some practical tips to help you stay safe:

  • Keep the bed low and use bedrails if needed.
  • Place a phone near your bed, either a landline or a well-charged mobile.
  • Have a call light or light switch within easy reach.
  • Clear paths to light switches, especially if they aren’t near room entrances.
  • Store flashlights in accessible spots for power outages.
  • Use night lights or extra lighting in dark areas.
  • Keep personal belongings within reach.
  • Store clothing, dishes, and food at waist height or in easy-to-reach places.
  • Install handrails in bathrooms and hallways.
  • Keep floors clean and dry to prevent slipping.
  • Wear nonslip, well-fitting shoes.
  • Remove clutter such as boxes, cords, and loose rugs from walkways.
  • Move furniture like coffee tables out of high-traffic areas.
  • Use nonslip mats in the tub or shower and consider a bath seat.
  • Ensure steps are safe and free from damage.
  • Keep outdoor areas clear of debris like fallen branches.
  • Install a grab bar by the front door for balance when locking or unlocking.
  • Avoid using chairs or tables to reach high places—use a reach stick or ask for help.
  • Keep a list of emergency numbers in large print by phones and saved as favorites on your mobile.

Making small changes around your home can greatly reduce the chance of a fall and keep you safe.

Steps to prevent falls

Taking steps to prevent falls is essential for staying safe and independent. Here are key actions you can take:

  • Stay physically active with exercises that improve balance and strength.
  • Fall-proof your home by making safety changes.
  • Have your eyes and hearing checked regularly and wear well-fitting hearing aids.
  • Know your medications' side effects and report dizziness or drowsiness to your doctor.
  • Get enough sleep to avoid fatigue, which increases fall risk.
  • Stand up slowly to prevent dizziness from blood pressure changes.
  • Use assistive devices like canes or walkers if needed, and ensure they are the correct size.
  • Be cautious on wet or icy surfaces.
  • Keep your hands free by using a shoulder bag or backpack to hold railings.
  • Wear proper footwear that fully supports your feet.
  • Stay indoors during bad weather to avoid slippery conditions.
  • Tell your doctor about any falls, even if they didn’t cause pain, as it may indicate underlying issues.

Regular check-ins with your doctor and small adjustments to your daily routine can help prevent falls and keep you safe.

What to do in the event of a fall

Falling can be a frightening experience, but staying calm and following these steps can help you stay safe:

  • Breathe deeply and remain still for a few moments to calm down.
  • Assess if you're injured before attempting to move.
  • If you feel okay, roll onto your side and rest before trying to get up.
  • Crawl to a sturdy chair, using it to slowly rise into a seated position.
  • If you’re hurt or can’t get up, call for help or 911.
  • Prepare for future falls by keeping a phone nearby and arranging regular check-ins with family or friends. Consider using an emergency response system or smartwatch for added safety.

Staying calm and prepared can reduce the risk of further injury.

Video resources

Explore these friendly YouTube videos designed to help prevent falls at home: 

Senior woman sits on the floor with legs crossed while meditatingMeditation resources

Focus on your mind and body to achieve deep relaxation and mental calm. Meditation can help reduce anxiety and stress, promoting a sense of inner peace and well-being. Explore these resources to begin your journey to a calmer, more balanced life.

Video resources

 Explore these friendly YouTube videos designed to learn more about meditation: