8 Best Gentle Exercises To Strengthen Your Body as You Age

Chair Sit-to-Stands

Maintain lower-body strength and mobility by standing up from a chair without using your hands, then sitting back down; complete three sets of 10 reps with one minute of rest between sets.

Heel Raises

Strengthen lower leg muscles and improve balance by raising and lowering your heels while standing behind a chair for support; perform two sets of 15 reps with one minute of rest.

Elevated Pushups

Build upper-body strength by performing pushups against an elevated surface, ensuring full chest contact with the surface each time; do two sets of 10 reps with one minute of rest.

Shoulder Circles

Enhance shoulder mobility and flexibility by making small circles with outstretched arms, optionally holding small weights or cans; complete 30 rotations in each direction for two sets.

Glute Bridges

Improve posture and assist with lifting by lying on your back with knees bent, then lifting your hips until in line with knees and shoulders; perform three sets of 15 reps with one minute of rest between sets.

Tandem Stance

Improve balance by standing with one foot directly in front of the other, holding onto a chair if needed, and maintaining the position for 10 to 20 seconds before switching feet; do two sets of three holds.

Hand Grips

Boost grip strength by squeezing a soft ball or hand grip exerciser, holding for a few seconds, then releasing; aim for four sets of 15 reps per hand with one minute of rest.

Band Pull-Aparts

Strengthen upper back and shoulders by holding a resistance band with extended arms and pulling it apart until it touches your chest, then returning to the starting position; complete two sets of 15 reps.