​For people with disabilities, even daily life can require some workarounds - let alone a natural disaster.
With this in mind, the Wellington Region Emergency Management Office (WREMO) has launched a new emergency preparedness guide developed by, and for, disabled people.
Renee Patete, who's been blind since birth, said most things were easier at home, in the house she'd known for the past 24 years.
"In an emergency, it's important to know where you are, and what you have around you, and who you have around you," she said.
She told RNZ she knew where all the exits were and where to drop during an earthquake to avoid falling objects, and the house was well-stocked with food.
But that was not always the reality - a natural disaster could strike at any time.
"I suppose the best thing to do is to be able to clearly communicate your needs to anyone else," she said. "Having in mind how you're going to quickly and efficiently communicate what you need to strangers is really important."
This, and other advice designed with the input of people with all kinds of disabilities, was included in WREMO's new guide.
Patete, who was an intern in the National Emergency Management Agency's communications team through the Whaikaha/Ministry for Disabled People's summer intern programme, had been a part of the creative process.
She said the result was a practical resource for planning ahead and preparing well for a disaster, "no matter the individual's ability".
"We talk a lot about what everyone should do, or what we should all do," Patete said. "But that doesn't necessarily always apply to everyone."
She explained advice like drop-cover-hold was not very useful for someone in a wheelchair - instead, they might prefer to lock, cover, hold - locking their wheels and curling over.
It was the first step in a wider project responding to long-standing evidence that disabled people face disproportionate impacts in disasters, based on a framework designed at the University of Sydney which emphasised the input of people with disabilities themselves.
It recognised the expertise disabled people already used to manage daily life.
"Centering it on the person is a really big step forward," Patete said. "We talk a lot about the people that help, the other people that can support you and what we need from other people, but actually this guide is about what can you do, what are your strengths, what can you do to solve these problems?"
WREMO's project lead Renee Santos has an invisible disability.
"Controlled well by medication now, but when I started working on this guide, I was really struggling with mobility, so I came in and I was like, 'What can I do to improve outcomes for my community?'"
WREMO's adaptation of the Sydney guide was shaped by groups of disabled people at national, regional and local levels, who were paid for their time like any other contractor.
The work was backed by Whaikaha - Ministry of Disabled People, and the National Emergency Management Agency. They were now developing a national version, including in alternate formats like braille or audio.
Santos said the plan was to create peer-led workshops to go with the guide, and then, she hoped, forums to bring emergency services, emergency management, and disabled people together.
"I think that's where the real change will come in the system."
 
Ref: RNZ 12 December 2025
 
https://www.rnz.co.nz/news/emergencies/581711/getting-through-a-natural-disaster-with-a-disability

Hundreds of millions of people of all ages worldwide live with two or more chronic conditions – commonly defined as multi-morbidity.  Those living with it are found to have poorer physical and mental health, a high risk of being admitted to hospital and a higher risk of dying prematurely compared to people with only one chronic condition.
 
Given that the number of people living with multi-morbidity is only expected to rise in the future, finding better treatments is considered the next major health priority.
 
But despite multi-morbidity being a leading cause of disability, research on treatments is still in its relative infancy.  Few studies have investigated the long-term treatment options – and unfortunately the results of the studies done most often offer negligible improvements.
 
People with multi-morbidity require treatments that will improve their physical, mental, emotional and social heath, and of late more and more research is showing that exercise may actually be a broad-spectrum treatment for those living with multi-morbidity and offer many of the improvements patients want.
 
Currently, multi-morbidity is managed by treating each chronic condition separately using available medicines.  However, this approach may not reduce symptoms sufficiently, and can have additional adverse health effects.  As many people consult several health care providers, and also end up taking multiple drugs (often at least one for each condition) there is a risk of adverse events that can be inconvenient and unsatisfactory for patients.

Exercise as medicine
 
Research has shown that exercise is an effective treatment for more than 26 chronic conditions, including psychiatric diseases such as depression, anxiety, stress and schizophrenia; neurological diseases including dementia, Parkinson’s disease, multiple sclerosis; metabolic diseases including adiposity, hyperlipidaemia, metabolic syndrome, polycystic ovarian syndrome, type 1 and 2 diabetes; cardiovascular diseases including hypertension, coronary heart disease, heart failure, cerebral apoplexy, and intermittent claudication; pulmonary disease including chronic obstructive pulmonary disease, asthma, cystic fibrosis; musculoskeletal disorders including osteoarthritis, osteoporosis, back pain, rheumatoid arthritis; and cancer.  Research also shows exercise could potentially prevent at least 35 chronic conditions from developing.
 
Thanks to the overall effects on health such as lowering blood pressure, improving joint health and cognitive function, exercise therapy can benefit a range of chronic conditions.  It also has a lower risk of negative side effects compared to pharmalogical treatments.  What should be noted, however, is that exercise requires physical effort, and like pharmalogical treatments, the effects will diminish if the patient stops partaking.
The real question, could exercise therapy benefit people with multiple chronic conditions as well?
 
A recent review assessed the effect of exercise therapy on the physical and mental health of people with at least two of the following chronic conditions: osteoarthritis of the knee or hip, hypertension, type 2 diabetes, depression, heart failure ischemic heart disease and chronic obstructive pulmonary disease.  The review established 23 studies that looked at adults 50 to 80 years of age.
 
The exercise therapy interventions used in the studies were at least partially supervised by a physiotherapist or an exercise physiologist.  Most lasted 12 weeks on average and exercise was performed two to three times week, starting from low intensity and progressing to moderate to high intensity.  The exercise therapies included were aquatic exercise, strength training, aerobic training and tai chi.
 
The review results showed unequivocally that exercise therapy improved quality of life, and reduced anxiety and depression symptoms.  The benefits were higher in younger patients and patients who had higher depression symptoms before starting exercise therapy.  This highlights that people with severe depression - often considered ineligible for exercise due to their depression severity – may benefit highly from exercise therapy.
 
Patients who participated in exercise therapy were also able to walk longer.  Those taking part walked on average 43 metres more over six minutes than those not taking part in the exercise interventions.  This improvement appeared to be important for the patient and it reduced their disability to a noticeable level.  Exercise therapy also didn’t increase the risk of non-serious side effects, such as knee, arm or back pain, or falls and fatigue.  What’s more, it reduced the risk of hospitalisation, pneumonia and extreme fatigue.
 
The benefits were similar across all the combinations of chronic conditions included in the study, effectively concluding that exercise could be a safe and effective therapy instead of increasing drug prescription in people with multiple chronic conditions.
 
Together with patients and healthcare professionals, many aged care facilities have or are developing and testing exercise therapy and self management programmes to help carers understand whether personalised exercise therapy and self management is effective in managing and treating multi morbidity conditions in their patients.
 
 
In the meantime, people with multi morbidity can improve mental and physical health by exercising two to three times a week.  Aerobic workouts, strength training or a combination of the two can promote similar health benefits regardless of the conditions a person lives with.
 
 
 
Authors:
      Alessio Bricca, Postdoc, University of Southern Denmark
       Søren T. Skou, Professor, University of Southern Denmark
 
From Aged Care NZ Issue 02 2021
 
 

When we hear about autism spectrum disorder (ASD), we often think about small children and the challenges they will need to face throughout their lives, but most often than not we forget that these children will grow up and turn into young adults and then seniors.
Although autism can’t be cured, there are many approaches that you, as a caregiver –whether you are a beloved family member or a paid professional - can make to facilitate the life of an elderly that has been diagnosed with ASD.

Autism Spectrum Disorder can be diagnosed at any stage in life, however, when it is rather later than earlier, it can be a little more challenging - but not impossible - to adjust. If diagnosed at a later stage in life, usually, a series of changes in the daily routine and care needs to be made.
If the diagnosis was made in the early years, this is something that you will be more accustomed to and dealing with a senior with Autism could be a little less changeling for the family.
We must all agree that one of the most important aspects of our existence is having a good quality of life, and so, with that in mind, here are some great tips on how to take care of seniors with ASD.
Keeping a daily routine 
 
In general, individuals with ASD need a healthy daily routine. These simple everyday tasks will be extremely powerful as they will reinforce a feeling of happiness, stability and overall well-being. When these feelings are surfaced and experienced, it will be much easier for them to accept and handle other changes when needed.

A great proactive plan is to sit down and make a morning schedule or a to-do list with the ASD senior. The routine must be straightforward and easy to follow. Some examples can include healthy meal times, short walks - if possible, an art class, medication at a specific time of the day, attending a support group, quality family time.

Also, keep in mind that a hygiene routine should be included. Reminding the senior with ASD of the good points of their appearance can be a good way of encouraging healthy hygiene habits.
 
A safe environment for everyone
It is imperative to ensure that the environment is prepared according to the difficulties of each individual. 

For example, if the elderly person has difficulty moving around, it is essential to avoid slippery rugs, floors and cluttered spaces. Another idea is to install wall bars around so they can walk freely when needed.

Sociability is a must
To improve the individual's quality of life diagnosed with Autism, a key element is social interaction.
Whenever possible, seniors should attend a support group. Support groups can be a great place for them to identify with other people that face the same everyday challenges.

Always go slow and see how they feel - they don’t like being pushed too hard into doing something they are not 100% comfortable with and sure about. A good idea is to start nice and easy, with an easy topic and then add someone else into the conversation.

Since social interaction can be harder for seniors with ASD, support groups could be added to the routine.

Family support can be life-changing
To ensure good self-esteem and results in individuals with autism in older stages in life, it is important to have a good, caring and healthy family environment.

Although it is not always easy to deal with elderly and autistic patients, the family is one of the most important roles in this process.

Be kind to their sensitivities
People with autism are far more sensitive as their senses are sharper than normal. Music and general noises will sound louder in their ears, lights can appear much brighter for them and smells can feel stronger.

With this in mind, try to find out which one of these senses can be a trigger and work towards minimizing it. A lower TV and radio can be more accommodating while dimming the light or using side lamps can do the trick for avoiding distractions and stress.
Watch out for the non-spoken language

Autism affects the way people communicate, especially seniors, so you will need to be extra sensitive when it comes to understanding what they need and figure out what is going on with them.

Simple questions such as “How are you feeling?” should be avoided and replaced with more specific questions such as “Are you happy/sad today?” “Are you feeling leg cramps or stiff joints?” Specific questions are more prompted to result in clear replies.
​
Some ASD seniors may panic one day when they realize that they have lost their hearing or can no longer see, so all eyes should be on them to understand the unspoken words of what is happening.
 
Reference:  https://www.parentgiving.com/elder-care/caring-for-seniors-with-autism/
 
 

Vitamin D is important for:
 

• bone growth and strength
• muscle health
• our immune system
• wound healing

 
The main way of obtaining vitamin D is to produce it ourselves by exposing our skin to the sun.  In the winter it’s hard to get enough direct sunlight to maintain our vitamin D levels. If our vitamin D levels are low we can be at risk to a wide variety of health issues, including:
 

• bone diseases (eg, rickets, osteoporosis, hip fractures)
• cardiovascular diseases (eg, coronary heart disease, heart failure, stroke)
• infectious diseases (eg, tuberculosis, acute respiratory infections)
• altered immune function (eg, rheumatoid arthritis, Type 1 diabetes)
• cancer (eg, colorectal, breast)

 
You may be more at risk to low levels of vitamin D if you:
 

• have a dark skin and are of Maori, Pacific Island, African or Indian descent
• have a gut condition like Crohn’s or Coeliac disease which prevents you from absorbing vitamin D.
• cover your skin with cloths for cultural or religious reason
• avoid the sun and always apply sunscreen if outside no matter what time of the day or year.
• are elderly, disabled, immobile and spend most of your life inside.
• are a baby, teenager, pregnant or breastfeeding as you will require higher levels of vitamin D.

 
Signs you may have low vitamin D levels include:
 

• cramps
• aches and pains in your muscles
• repeated colds and flues

 
 
 
When exposure to sunshine is limited, especially in the winter in the South Island, we may need to find other sources of vitamin D, eg food.  Foods containing vitamin D include:
 

• fatty fish eg salmon, herring, mackerel, sardines, tuna
• eggs
• fortified milk and yoghurts
• some margarines
• butter
• liver

 
You may need a vitamin D supplement if you can’t get outside regularly and your levels are low.  Discuss supplements with your Doctor, they are not recommended for everyone.
 

 

A new report comparing health and wellbeing outcomes for New Zealanders with an intellectual disability and those without shows a complex picture of inequity and unmet potential.
 
Advocacy organisation IHC's latest report titled 'From Data to Dignity' uses the Government's Integrated Data Infrastructure set, data from the 2023 Census and other administrative data to provide one of the clearest available pictures of the lives of people with intellectual disability in New Zealand.
 
Intellectually disabled students are almost three times as likely to be suspended than their non-intellectually disabled peers.
 
They are more likely to have coronary heart disease, diabetes, cancer, dementia and any type of mental disorder or mental health diagnosis.
 
And more likely to be unemployed, a smoker, or the victim of a crime. Shara Turner is the report's author.
 
https://www.rnz.co.nz/national/programmes/ninetonoon/audio/2019027078/data-reveals-scale-of-disadvantage-for-people-with-intellectual-disability

 
When it comes to living longer there's a lot of promised life-hacks out there. Everything from "eat, sleep and exercise well" to "take cold showers", "try intermittent fasting" or "walk with a weighted backpack".
 
But what if it was simply: "hang out with your friends more"?
 
US-based neuroscientist Ben Rein believes maintaining social connections has an enormous benefit to our brain.
 
It can help improve our health and well-being, and reduce a range of conditions, including heart disease and dementia - as well as depression and anxiety.
 
Ben's PhD research a decade ago was into autism spectrum disorder, and during the pandemic he started doing more science communication - reaching out to a growing audience to explain neuroscience and psychology on social media platforms.
 
Last year he released a book called Why Brains Need Friends: The Neuroscience of Social Connection.
 
It's a fascinating look at what goes right if we have strong social bonds - and what can go very wrong, if we don't.
 
https://www.rnz.co.nz/national/programmes/ninetonoon/audio/2019027573/neuroscientist-ben-rein-on-why-our-brains-need-friends-to-be-at-our-most-healthy
​

Yes!  This is yet another article on what you need to do and organise before you die. But before you flip over the page and think you have already read it all before, please take just a moment.  Double check!
 
You don’t want to die intestate.  Unfortunately even the most astute person can get muddled occasionally and this is not something you want to make a muddle of. Not only will it cause those you leave behind some mammoth headaches but it will also be expensive and time consuming to sort out.
 
Anyone who has lost a loved one knows that the days between their passing and funeral can be a whirlwind.  Amidst dealing with the overpowering feelings of grief you need to let friends and family know of the loss, organise a funeral and cremation or burial and entertain guests.  It can all be overwhelming, particularly when dealing with the sleep deprivation that often accompanies this season.  This is the time when your next of kin needs a folder with all the vital information laid out clearly and concisely, this will ensure your wishes are carried out but also will reduce stress for them. Ensure you have shown them where to find all the necessary information and update it annually or after major life events, informing them of any major changes they should be aware of.  Death denial is real and many practice it, but denying you will die won’t change the inevitable and will just make things harder for your loved ones, when you do eventually pass without making  any practical preparations.  Don’t leave them scrambling around amongst your paperwork for the vital information they need!
 
There have been a myriad of articles written concerning making a will and establishing an enduring power of attorney (EPOA).  [An EPOA is a legal document that grants a trusted person the authority to make decisions on your behalf if you become unable to make them yourself.
Unlike a temporary or ordinary power of attorney, an EPOA remains valid even if you lose mental capacity.  There are two main types: one for property and financial matters and one for personal care and welfare decisions.].  For further information about these the Office for Seniors has easy-to-follow information on their website as does the Citizens Advice Bureau and lots of lawyers’ websites. Make sure you have written a will and organised your EPOA and have let your loved ones  know where your will is and what you have established for your EPOA.  Ensure there is a correct record of your lawyer’s details and that all the paperwork is easy to locate.
 
In addition to this information ensure your folder includes clear details of your assets and liabilities.  Include insurance policies, bank account details for all your bank accounts, KiwiSaver details and your IRD number.  Also make a list of any shares or other investments you have. It is a good idea to have a plan of how your loved ones are going to pay for the costs associated with your death.  Do you have funeral cover or life insurance?  List any prepaid funeral plans you might have here.
 
Any personal bank accounts in a sole name will be frozen as soon as the bank is notified of your death.  The accounts will stay frozen until the administrator of the estate is able to deal with them, which may take a long time.  When someone dies with any joint bank account accounts, they won’t be frozen. The other people in the joint account will still have access to the money.  Make sure you have a plan in place so your loved ones don’t need to worry about finding money to cover funeral related expenses while your estate is sorted out.  Perhaps now is a good time to establish at least one joint bank account. 
 
Also record any special funeral or memorial service wishes, although you may have shared them previously your loved ones may find it helpful to have them all recorded in one place, include music and reading requests and also instructions on burial or cremation.
 
Don’t forget your online platforms.  When you die, a Facebook account can either be memorialised or permanently deleted  You can choose a legacy contact to manage your  memorialised account which includes changing the profile picture and pinning a tribute post. Alternatively you can choose to have the account deleted after death, or your estate executor can request removal with proper documentation.  Also include access details for your personal email accounts so that someone can keep an eye on them. Make sure it is easy for your loved ones to find details of any other accounts they may need, this could include subscriptions, utilities and memberships, including account numbers and log in details.
 
As with many other aspects of life the main thing is to remember around all the planning is communication.  Keep communication lines open between you and the person or people who are going to deal with your affairs after you have gone, ensure that they know where to find everything they need, and be open to answering questions if they arise.  It is understandable that many people don’t feel comfortable sharing about finances and feel they should remain private, but bear in mind this desire for privacy can cause issues at a later date when those who are left behind feel they’re scrambling around in the dark to understand and sort out your affairs.
 
There are now a number of workbooks and resources available to guide you through the process of estate planning and recording your wishes and information.  If you are comfortable online the government offers an end of life planning service called the Te Hokinga ā Wairua /End of Life Service which you can find at http://endoflife.services.govt.nz/welcome.  This can be used to store information and record your wishes, which you can then share with the relevant people. As with any other plan or note system, you need to ensure you revisit this often to ensure it is up to date and a note to remind your loved ones where to find it.  Perhaps record a note about it and store it with your printed will and EPOA.  Remember to make all your instructions and notes as easy to find and understand as possible; your loved ones may not be thinking as clearly as usual after a bereavement in the family.
 
Details you need for a death certificate:
 

• Date and place of birth (town/city and country)
• If not born in NZ, what year did you move here (so they can work out how long you have lived here).
• Usual occupation or profession
• The full name of your father (and name at birth if different)
• The full name of your mother (and name at birth if different)
• Marital status at the time of death (married, widowed, divorced, etc) and details of any previous relationships
• Spouse/partner:  first names, surname, sex, and date of birth (so you can calculate the age at the time of the death or partner).
• Marriage/civil union: date, place and spouse/partner’s name. Your age at this event.

 
 
 
Ref:  NZ”s Best - Seniors Org NZ Edition 2026

The loneliness epidemic is now known to be a major public health issue, impacting both
​mental and physical health.  But there are ways to protect ourselves. Angela Mathews explains

After a lifetime spent caring for the poorest of the poor and looking after people suffering from sicknesses diverse as leprosy, tuberculosis, cholera and HIV/AIDS  Mother Teresa famously said, “Of all the diseases I have known, loneliness is the worst”.
 
Several decades later US Surgeon General, Vivek Murthy, identified the “epidemic of loneliness’ as a public health issue.  In 2023 he described mental health as the defining public health crisis of our time but identified loneliness as being at the heart of that crisis (Murthy 2023).
 
Loneliness is the state of distress or discomfort which results from the perceived gap between one’s desire for social connection, and their experiences of social connection. (Psychologytoday.com. 2025).  While loneliness can affect anyone, those aged 65 and over are particularly vulnerable.  In fact the General Social Survey carried out by Statistics NZ showed the percentage of people aged 65 had over who felt only increased form 27% in 2018 to 36% in 2021, a massive 9% increase in only three years!
 
In November 2024, Age Concern Auckland, in conjunction with the CHT Aged Care Fund,    published a report examining loneliness and social isolation among older adults in Auckland and the Bay of Plenty.  Their research found that 59% of  participants had recently felt lonely or socially isolated, and 30% felt that way often or all for the time (Breaking Barriers: Understanding the Socal Connection Challenges of Older Adults, Age Concern Auckland).

Among the report’s findings were some surprising insights. For example, 63% of those who reported feeling lonely could still drive, proving that it is not so much your driving status which is important but rather having a meaningful destination to drive to where you can meet others and connect over common in interests. And 42% of married older adults reported feeling lonely or isolated, showing that marriage alone is not a protection against loneliness.
 
The problem with loneliness is that it is not only diminishes joy and quality of life but also impacts physical health. Beyond the obvious correlation between loneliness and mental health  challenges, it has also been linked to an increased risk of cardiovascular disease, hypertension, diabetes and a host of other health issues. Put simply, for the sake of your mental and physical health it is wise to do your utmost to come up with a plan to try and avoid loneliness and           social isolation.  This like many other things in life is more easily said than done.  Whilst the 20th century saw rapid urbanisation in New Zealand, the 21st century has brought a new wave of globalisation for the New Zealand population. Over the last century people have become increasingly mobile which means families are less likely to live in the same town, city or even country.  At the time of the 2023 census an estimated one million New Zealand citizens lived abroad, this represents an astonishing 19% of the population.  That same census showed that over 28% of New Zealand’s resident population were born overseas.  The result of all this mobility is an increasing number of older adults living in different countries or cities than their adult children, and their grandchildren. Visits have changed from regular  pop-ins from children and grandchildren to catch ups online punctuated by occasional in-person visits.
 
The Age Concern study also highlighted that particularly in Auckland, there is a growing group of older migrants who feel isolated due to language barriers and their adult children being unable to support them during the day as they are out at work.
 
The Age Concern study found that the health system also contributed to the rise in loneliness and social isolation.  Delays in accessing non-urgent medical treatment affected some participants mobility, making it harder for them to get out into the community and participate in activities and connect with others.  This was especially true for those who were less financially secure as they didn’t have the option to pay for private medical care and extra support.
 
 
 
 
 
 
Ironically, while technology and social media have made us more connected than ever, many people feel more alone. Age Concern found that an astonishing 75% of survey participants who reported feeling lonely were social media users. However older New Zealanders are also rightly wary of scams which can make us feel insecure and hesitant about connecting online.  I think we can all conclude after living through covid lockdowns, that nothing is quite as good as catching up in person and connecting over a cup of tea or shared interest.
 
So what can we do to protect ourselves from loneliness?  The Age Concern study suggested that retirement planning needs to be more than financial but should also include a plan to live life with purpose and remain socially connected, whether that be through part time employment, volunteering or developing a new hobby.  Of course retirement villages often come with a huge   plethora of activities or clubs to get involved in which offer plenty of options to connect socially but for those people who aren’t living in a village and whose social life was tied up with work there may be a need to plan ahead for your post-work social life!! If possible, make sure that plan doesn’t hinge around one person or group but has lots of variety and options. As well as developing existing friendships this could include joining a new club or interest group.  To find local clubs and groups in your area check out www.seniors.org.nz/clubs.
 
Lesley who lives in Christchurch found that her life was a bit more lonely when her husband  moved into care.  She said while it was easy to stay busy and connected during the day it was at the ‘bookends’ of the day, the mornings and evenings, that she really noticed the change.  One thing she really missed was having someone to discuss problems with so she didn’t feel like she was carrying the load alone, and it was at these times she really appreciated being connected to the community around her and having neighbours and friends to talk things through with over a cup of tea or a glass of wine.  Fortunately Lesley is someone who has spent years helping others out in the neighbourhood so those community connections were already well established when she needed them.
 
Vivek Murthy, the US Surgeon General who identified the epidemic of loneliness, would agree with Lesley’s approach.  He encourages us to focus on building caring and supportive relationships and community networks to strengthen our social connections.  He also encourages each person to take 15 minutes a day to reach to someone and to support them in some way, in doing so we forge a connection with another human and we remind ourselves of our own value. What a great way to reduce loneliness!!
​ 
Ref:  NZ”s Best - Seniors Org NZ Edition 2026
 
 

Keeping fit when older is important and takes more effort the older we get.  Fifty per cent of those over 75 are sedentary (sit most of the time) and 25% of those over 85 aren’t active at all.  Habitual activity makes up a large part of all activity.  Housework makes up more than half of an older woman’s activity.
 
As we get older, fitness is more Important than weight, so relax about your shape and concentrate on fitness.
 
So how fit are you? 
 
What walking distances can you comfortably do?
 

• walk across the road
• walk around the house
• walk in your garden

• walk in the street – one block
• walk in the street – two blocks
• walk more than four blocks

 
Being unable to walk round the block is one indicator you have an increased risk of falling.
 
Test your fitness with the “Get up and go test” – using a dining chair.  
Record how long it takes you to stand; walk three metres (10 feet); turn; walk back; sit down again.
 
After a month of exercising, test yourself again. A change more than four seconds can indicate a change in the level of mobility eg six seconds slower indicates slower/less confident mobility or six seconds faster indicates stronger/more confident mobility.
 
Below are some moderate intensity realistic exercise ideas for you to improve your fitness: