<\/p>\n For example, it combines functional exercises\u2014like going from seated to standing to replicate the action of getting in or out of a chair\u2014with single-leg movements that will improve your ability to avoid falls.<\/p>\n Latest Videos From You may like<\/p>\n \u201cBy practicing these moves with a bit more control and intention, you can build strength, improve balance and support mobility in ways that are practical and sustainable,\u201d says Helfrich.<\/p>\n With repetition and gradual progression, she believes it is possible to foster \u201cmovement optimism\u201d in people who are new or unfamiliar with exercise.<\/p>\n \u201cWhat matters here is creating a routine that leads to better movement, more confidence, and greater independence over time rather than pushing for intensity,\u201d she tells Fit&Well.<\/p>\n How to do the workout<\/p>\n Helfrich says this low-impact circuit can be performed three to four times a week.<\/p>\n All you need is a sturdy chair and a wall for support.<\/p>\n Perform the exercises one to four as a circuit, performing one after the other, taking your time to refine the technique rather than rushing through the required repetitions.<\/p>\n Rest for 30-60 seconds after completing a circuit. Complete two or three circuits in total.<\/p>\n What to read next<\/p>\n Reduce how long you rest for, or increase the reps or rounds, as your strength, mobility and balance improve\u2014or as time allows.<\/p>\n Finish with one set of exercise five, the gentle walk\/standing march. Wrapping up the session with a few minutes of light movement will help gently cool down your body and promote cardiovascular health.<\/p>\n 1. Sit-to-stand<\/p>\n How to Do a Sit to Stand: A Guide from Physical Therapists – YouTube Watch On <\/a><\/p>\n Reps: 8-12<\/p>\n Sit in a sturdy chair with your feet flat on the floor, hip-width apart.Extend your spine, then lean slightly forward and press through your heels to stand up without using your hands.Push your hips back and bend your knees to slowly lower yourself back into the seat with control.<\/p>\n Helfrich says: \u201cThe key is to stay smooth and steady, rather than using momentum or dropping quickly into the chair. Take your time here, there\u2019s no need to rush.\u201d<\/p>\n 2. Standing march<\/p>\n Marching Exercise for Seniors – YouTube Watch On <\/a><\/p>\n Reps: 20-30sec each side<\/p>\n Stand tall, and if needed, keep a chair or wall nearby for support.Slowly lift one knee to a comfortable height, then lower it back down with control.Repeat on the other side.If you feel steady, you can pause at the top for a moment to challenge your balance further.<\/p>\n Helfrich says: \u201cTry to keep your posture upright and avoid leaning side-to-side. This one is all about balance and control, so think about staying tall through your spine as you move.\u201d<\/p>\n 3. Wall push-up<\/p>\n How to Do Wall Push Ups: A Guide from Physical Therapists – YouTube Watch On <\/a><\/p>\n Reps: 8-12<\/p>\n Stand facing a wall and place your palms on it at shoulder height.Step your feet back slightly so your body is leaning forward.Engage your core and ensure your body is in a straight line from head to heels.Bend your elbows to bring your chest toward the wall.Push through your hands to extend your arms, pressing your body back to the start.Move with control, keeping your body aligned and avoiding letting your hips sag or your head jut forward.<\/p>\n Helfrich says: \u201cThis movement is a great way to build upper-body strength without putting too much strain on the joints.\u201d<\/p>\n 4. Hip hinge<\/p>\n How to Do a Hip Hinge: A Guide from Physical Therapists – YouTube Watch On <\/a><\/p>\n Reps: 8-10<\/p>\n Stand with your feet hip-width apart and a slight bend in your knees.Push your hips back and hinge your torso forward until you feel a slight stretch in your hamstrings\u2014ensure your back doesn\u2019t round or arch, staying in a neutral position.Push your hips forward to stand upright.If it feels uncomfortable in your back, try making the movement smaller and more controlled.<\/p>\n Helfrich says: \u201cThis movement helps train how to bend and lift safely, which comes up often in daily life. It may help to think about closing a door behind you with your hips.\u201d<\/p>\n 5. Finisher: Gentle walking or marching in place<\/p>\n Sets: 1 Time: 3-5min<\/p>\n Finish the session with a few minutes of gentle walking, outside if possible.If space is limited, you can instead march on the spot, remembering to drive your arms forward and back to replicate the motion of walking.<\/p>\n Helfrich says: \u201cKeep the pace comfortable and steady, and focus on breathing naturally. It doesn\u2019t need to feel intense, as the goal is just to keep your body moving.\u201d<\/p>\n About our expert Social Links Navigation<\/p>\n![](\"https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/7uepuckkxv1645106070.svg\")
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About our expertDr Christynne Helfrich<\/p>\n