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Strength & balance
Seniors 65+ · 30 minStrength for independence, balance for confidence. Do this near a kitchen counter or a sturdy chair you can hold onto.
How to do it
2–3 rounds, slow and controlled — that's the effective way anyway. Add light weights or a band when it starts to feel easy.
The exercises
1
Sit-to-stands
8–12 reps
From a normal chair — arms crossed if you can manage.
2
Wall push-ups
10–12 reps
The further your feet are from the wall, the harder it gets.
3
Heel-to-toe walk
10 steps, twice
Like walking a tightrope — stay near a wall at first.
4
One-leg stand
20–30 sec per leg
Fingertips on the counter until it feels steady.
5
Calf raises
12–15 reps
Up on your toes, then lower down slowly.
6
Band rows
10–12 reps
Loop a band around a door handle and pull to your hips.
Good to know
Steady beats strenuous. Keep support within reach, breathe normally, and build up gently over the weeks.