9 Best Gentle Exercises To Strengthen Your Body as You Age

Chair Sit-to-Stands

Sit in a sturdy chair with feet flat. Stand up slowly without using your hands, then sit back down. Use a lower chair for more challenge. Complete 3 sets of 10 reps, resting 1 minute between sets.

Heel Raises

Stand behind a chair for support. Raise your heels off the floor, then lower them back down. Progress by standing on a book or step for greater ankle range of motion. 

Elevated Pushups

Perform pushups with hands on an elevated surface. This exercise builds upper body strength, targeting the chest, shoulders, and triceps, while being gentle on the joints.

Shoulder Circles

Perform shoulder circles to enhance mobility, reduce stiffness, and increase flexibility. This exercise makes reaching, lifting, and carrying objects easier and pain-free.

Glute Bridges

Lie on your back with knees bent and feet flat. Lift your hips towards the ceiling, then lower them back down. Glute bridges improve posture and help with daily lifting and bending activities.

Tandem Stance

Stand with one foot directly in front of the other, heel to toe. Hold onto a chair if needed. Maintain this position for 10-20 seconds before switching feet. 

Hand Grips

Squeeze a hand gripper or a small ball to strengthen grip. This simple exercise makes tasks like opening jars, carrying groceries, and holding railings easier.

Band Pull-Aparts

Hold a resistance band with both hands and pull it apart until your arms are fully extended. This strengthens the upper back and shoulders, improving posture and alleviating upper back and neck pain.

Dead Bugs

Lower one arm and the opposite leg towards the floor, then return to the starting position. This exercise improves core stability and coordination.