It’s not rocket science to figure out that as we get older, maintaining an active lifestyle becomes increasingly crucial—yet many of us underestimate just how achievable this can be. Instead of dedicating long hours to the gym or pushing our bodies with rigorous exercises that might cause strain, some of the best ways to stay fit involve much simpler activities. exercises To maintain strength, balance, and mobility well into your later years, you can perform easy, low-impact exercises right at home for just a few minutes each day.
From calf raises to grip strengtheners, these exercises might appear minor, yet they focus on crucial aspects that can enhance long-term health and ensure optimal bodily function. Below, personal trainers offer up 15 of their top picks...
Joint warm-ups
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"Shared warm-up exercises are crucial for keeping flexible, decreasing rigidity, and avoiding injuries—particularly as we get older," explains Dr. Says Tess Jewell-Larsen , yoga instructor and Therapy Directory Member: "These apparently straightforward motions help to smoothly lubricate the joints by stimulating the production of synovial fluid. This fluid acts as a cushion for the bones and facilitates easier movement."
How to do it
Begin with your feet – wriggle your toes and rotate your ankles. Progress upwards through the body: circle the knees And sway the hips, softly arch the spine by elevating the sternum and curving the back; also twist the upper body from one side to another. Circulate the shoulders forwards and backwards, make circles with the arms and wrists, and flutter the fingers. Lastly, maneuver the neck—gently pivot the head sideways and tilt it up and down. Proceed gradually and attentively, attuning yourself to the sensations of every joint."
Quick tip
This 3-5 minute exercise is ideal for mornings or following extended periods of sitting — do it when your tea is steeping or your coffee is brewing.
Calf raises
Calf raises offer a swift and potent method to fortify your lower legs, bolster ankle stability, refine balance, and increase circulation — elements crucial for maintaining mobility as we advance in years," explains Jewell-Larsen. "Often referred to as the 'second heart,' the calves assist in propelling blood upwards towards the heart. Consistent practice of calf raises may further alleviate feelings of fatigue. heavy legs —especially for those who sit or stand for extended durations."
How to do it
Position yourself standing with your feet spaced shoulder-width apart, using a wall or chair for balance if necessary. Gently raise your heels from the floor so you're balanced on the tips of your toes. Pause briefly at this position before slowly lowering back down. Try to complete between 15 and 20 times, increasing the number progressively as your muscle power gets stronger.
Quick tip
Calf raises can easily integrate into your daily routine – consider performing some while you're brushing your teeth, standing in queue, or preparing dinner.
Grip strengtheners
"As we get older, our hand strength diminishes," according to Samuel Quinn , the personal training lead at Nuffield Health says, "However, grip strength is a crucial marker of general strength that assists us in carrying out daily activities."
How to do it
There are numerous effective exercises for improving your grip strength that you might want to consider. However, I particularly enjoy hanging—whether it’s from a horizontal bar or any elevated surface; and loaded carries like carrying heavy grocery bags or gardening equipment such as pails filled with water or even pushing a wheelbarrow. loaded wrist rotations (holding everyday items such books or tools while you perform wrist rotations) or ball squeezes (you can purchase a grip strength ball to use daily at home).
Quick tip
Begin with two exercises; do each for 20 or 30 seconds followed by a one-minute break. Repeat this sequence for three rounds.
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Glute bridges
"Glute bridges work on the glutes, hamstrings, lower back, and core—muscles essential for balance, posture, and movement as we get older," explains Kunal Makwana , a personal trainer and the founder of KMAK Fitness. "Robust glutes aid in supporting the spinal column, alleviating backaches, and enhancing stability during activities like walking, standing, or ascending."
the stairs.”
How to do it
Lie on your back keeping your knees bent and both feet flat on the floor, positioned approximately hip-width apart. Let your arms lie beside you with palms facing downward. Move your heels closer until your fingers can barely reach them. Engage your core Press your heels into the floor and raise your hips until your body creates a straight line from your shoulders to your knees. At the top position, squeeze your glutes for one second before slowly lowering yourself back down, vertebra by vertebra. Begin with 15 to 20 repetitions within 45 to 60 seconds."
Quick tip
Avoid arching the lower back excessively. Keep your ribs lowered and maintain a neutral spine. At the peak of the movement, tilt your pelvis toward your face to engage your glutes completely.
Wall angels
"Wall angels are a deceivingly straightforward exercise," explains Ashley Hamilton, a personal trainer and the founder of. APX FIT They enhance posture, flexibility in the shoulders, and strengthen the upper back — crucial aspects that often become weaker or more rigid as we age or from extended periods of sitting.
How to do it
Position yourself with your back flat against a wall, ensuring that your heels are roughly six inches from it. Gently let your lower back press into the wall. Lift both of your arms until they reach shoulder level. knees bent at 90 degrees , and push them against the wall like a goalpost. Gently glide your arms up the wall, maintaining contact as much as you can, then go back to the starting position. Perform 10 to 12 slow repetitions."
Quick tip
If you're unable to keep your arms completely against the wall initially, that's fine. Move as far as you can while maintaining control.
Squats
Squats are among the most efficient functional exercises for promoting healthy aging," according to Jewell-Larsen. "They replicate daily activities such as sitting and standing, aiding in building muscle strength. thighs, hips, buttocks, and abdominal area . They also assist us in getting back up from the floor—which is a key indicator of aging gracefully."
How to do it
Position yourself with your feet shoulder-width apart. As you breathe in, flex your knees and push your hips backward like you're settling into an imaginary chair just beyond your reach. Ensure your upper body stays upright and your knees stay aligned above your ankles—avoid letting them extend too far forward. Breathe out as you use your foot muscles to come back up to the starting position. Breathing out when rising aids in engaging your abdominal muscles. Begin with 10 to 12 repetitions; feel free to utilize a chair for balance if necessary.
Quick tip
Whenever you find yourself sitting down or standing up, try performing some squats—it's a minor routine that accumulates fast.
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Heel-to-toe walk
Commonly referred to as a tandem walk, this exercise enhances balance and coordination," explains Hamilton. "This improvement comes from fortifying the stabilizing muscles in the ankles, feet, and core.
How to do it
Move ahead in a direct path, placing the heel Place one foot right in front of the toes of the other foot. Extend your arms outward to help with balancing. Proceed slowly and carefully for about 10 to 15 steps."
Quick Tip
Lean against a corridor or wall for stability until your equilibrium gets better. You may also practice this every day as part of your warm-up or cool-down routine.
On-the-spot cardio
This rapid sequence of movements without needing any gear increases your heartbeat and gets your joints active," explains Makwana. "It enhances coordination, boosts cardiovascular health, and improves blood circulation.
How to do it
Begin with 30 seconds of marching high knees: lift your knees up as high as you can while staying comfortable. Make sure to keep your upper body upright and move your arms swiftly to propel yourself forward. Next, proceed to 30 seconds of swift steps: Bend your knees slightly and switch to rapid, light movements on the same spot as if you're running at high speed. Keep your weight forward onto the balls of your feet, swing your arms vigorously, and move swiftly."
Quick tip
Adjust by decreasing speed or lowering your knee height as necessary. Aim for light and swift movements for rapid foot action, but focus on being tall and sturdy when lifting your knees higher.
Standing side leg raises
Side leg raises enhance the strength of your buttocks and hips, boosting stability and warding off age-related deterioration in sideways movements," explains Hamilton. "This aspect is often overlooked but is crucial for maintaining mobility. ageing body fit and strong.”
How to do it
Stay upright and use a chair or wall for balance. Gently raise one leg to the side with your toes facing forwards. Bring it back down and do this 10 to 12 times before switching sides.
Quick tip
Avoid tilting your upper body when performing this movement. Maintain an erect and elevated posture, allowing your leg to take care of the effort.
Bear crawl
"Bear crawls are an excellent movement for enhancing mobility, strength, and balance since they engage your entire body as a single unit," explains David McDermott , who leads the athletic training department at United Fitness They offer support for your bodyweight without putting too much stress on your joints, allowing you to get stronger safely.
How to do it
Begin in a kneeling posture. Initiate the motion by elevating your knees just above the ground. Accomplish this by exerting pressure through both your palm heels and ball of your feet against the surface beneath you. Next, move one foot backward and align it with the opposing side’s forearm placed ahead of the other limb. Then, propel yourself forward utilizing the power from your rear leg while simultaneously extending your alternate hand outwards. Following the initial stride, proceed further by advancing with your remaining leg paired with the contrary hand. Execute approximately two to three cycles moving forwards and subsequently revert the action by stepping backwards via support from your hands. Strive for around three series each lasting twenty to thirty seconds, ensuring pauses ranging between half a minute to sixty seconds after every set.
Quick tip
Don't stress over having flawless coordination, and if you're feeling anxious about trying this out, start with a soft surface such as carpet initially to aid in building up your confidence.
Bird-dog
"This exercise enhances stability, improving balance, coordination, and spinal alignment—key factors in preventing falls and maintaining a robust, erect posture," says Hamilton.
How to do it
“Start on all fours. Stretch out your right arm ahead. And step one foot backward with your left leg, ensuring your hips stay level and your core muscles are active. Maintain this position for a second, go back to the starting point, and then change sides. Try to complete eight to ten repetitions on each side."
Quick tip
Proceed gradually and purposefully. Imagine placing a cup of water on your lower back to help you.
Wall press-ups
Performing wall push-ups is a mild but efficient method to strengthen your upper body and core muscles without putting stress on your wrists or shoulders," explains Jewell-Larsen. "These exercises can be beneficial because they: tone the arms, Enhance your posture, and assist with daily activities such as lifting, reaching, or pushing. This variant is ideal for those looking for a joint-friendly option compared to conventional push-ups."
How to do it
Position yourself an arms-length away from a wall with your feet set hips-width apart. Put both of your hands flat against the wall at shoulder level. As you inhale, flex your elbows and move your torso towards the wall, ensuring your body remains aligned. While exhaling, push back to where you started. Try doing this exercise between 10 to 15 times.
Quick tip
Doing wall push-ups can be an excellent way to take a quick exercise break—consider performing a set each time you enter the kitchen. To add some difficulty, attempt placing your hands on the countertop instead and move your feet farther backward.
Chair dips
This exercise builds your triceps, shoulders, and chest muscles, which are crucial for developing pushing power," explains Makwana. "Later in life, this can be very helpful when you need to push yourself up from a seated position.
How to do it
Position yourself at the edge of a solid chair, ensuring both hands grasp the edges of the seat with fingers facing forwards. Move your feet ahead until you can carefully shift your hips off the chair, supporting your body weight through your arms. Maintain a bend in your knees and keep your feet firmly planted. gradually lower your body by flexing your elbows Directly behind you until your arms form roughly a 90-degree angle. Push up using your palms to go back to the initial position. Perform 10 to 12 dips within 45 seconds.
Quick tip
Maintain contact with the back of the chair—moving forward can put stress on your shoulders.
Reverse lunges
Reverse lunges are excellent for enhancing flexibility in the lower body, improving balance and coordination," explains McDermott. "These exercises also engage the muscles near your pelvic area, helping maintain hip mobility—an essential factor as we get older.
How to do it
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You can begin this exercise by positioning yourself near a wall or chair for stability. Stand upright and look ahead (use them for balance if necessary). Transfer your weight to one leg as you take a step backward with the other foot, ensuring your foot remains touching the floor. leading foot and the surface Plant the base of your rear foot firmly on the ground and flex both knees until they reach about 90 degrees. Once you sense a pull in your muscles, use your leg strength to rise back up and revert to the initial stance. Switch legs to maintain balance.
Quick tip
Perform as many as six repetitions on one leg to enhance muscle stamina, then switch sides. When you're seated for extended durations watching television, execute a couple of reverse lunges during commercial breaks.
Plank
Planks help develop core strength, shoulder stability, and overall body control—essential elements for maintaining balance and good posture," explains Makwana. "Additionally, a robust core provides support for the spine and decreases the likelihood of injuries.
How to do it
Begin on your hands and knees, ensuring your shoulders align above your wrists as you extend your arms forward. Extend your legs backward until they're fully stretched out behind you; keep either your toes tucked under or remain on your knees. Maintain a straight line extending from your shoulders down through your knees or heels. Engage your core muscles by pulling your navel toward your spine and lightly tighten your buttocks. Prevent your hips from sinking downward or rising upward excessively. Sustain this position anywhere from 30 to 60 seconds, alternatively breaking it into several brief holds interspersed with short breaks.
Quick tip
Focus your gaze a bit forward from your hands instead of looking down. This aids in keeping your neck properly lined up and prevents you from drooping your shoulders.