Introduction

As we age, maintaining mobility becomes key to preserving independence and quality of life. Here are five gentle exercises that any senior can do at home or in a group setting.

1. Seated Marching

• Benefits: Improves hip flexor strength and circulation
• How-to: Sit upright in a sturdy chair, lift one knee to waist height, lower, then alternate. Repeat 10–15 times per side.

2. Heel-to-Toe Walk

• Benefits: Enhances balance and coordination
• How-to: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. Aim for 10 steps, using a wall for support if needed.

3. Standing Calf Raises

• Benefits: Builds lower-leg strength to prevent falls
• How-to: Hold the back of a chair, rise onto toes, hold for 2 seconds, then lower. Do 10–12 reps.

4. Shoulder Rolls

• Benefits: Relieves upper-body stiffness
• How-to: Sit or stand, lift shoulders toward ears, roll them back in a smooth circle. Repeat 10 times, then reverse direction.

5. Ankle Circles

• Benefits: Increases ankle flexibility and circulation
• How-to: Sit with leg extended, rotate ankle clockwise 10 times, then counterclockwise.

Conclusion

Incorporate these simple moves into your daily routine—just 10–15 minutes can make a big difference in mobility and confidence.