Five Easy and Safe Exercises for Seniors with Decreasing Mobility

Functional independence is something many of our clients value, and regular balance and strength exercises can help maintain this. Here are easy and safe exercises for your loved ones to try so they can maintain their mobility and confidence.

1. Toe Stand 

  • Stand behind a sturdy chair with your feet shoulder width apart, holding onto the chair for balance
  • Slowly stand on your tiptoes as high as possible
  • Hold this position for 1 second
  • Repeat this exercise 10 times

2. Heel to Toe

  • Place your right foot in front of your left
  • Shift your weight from your heel to your toe as you move your left foot in front of your right
  • Repeat this for 20 steps

3. Wall Pushups  

  • Stand an arms length away from a wall – make sure you move any objects out of the way
  • Place your palms flat on the wall and shoulder width apart
  • Slowly bring your body towards the wall and gently push yourself back until your arms are straight
  • Repeat this exercise 10 times

4. Back Leg Raise

  • Stand behind a sturdy chair
  • Slowly lift your right leg straight back, don’t bend your knees or point your toes
  • Hold this position for 1 second
  • Repeat 10 times per leg

5. Shoulder Rolls

  • Can be done seated or standing
  • Rotate your shoulders gently back then to the ceiling and down
  • Next, do the same thing but rotate your shoulders forwards and back down
  • Repeat this exercise 5 times each way


Check out this comprehensive guide for tips on staying active using non-gym alternatives!

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