ALSO READ: Poor knee health in older adults: 5 exercises to improve joint strength<\/a><\/p>\n
![\"Older](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/09\/squat_1757255251552_1757255251707.jpg\" "\\"Older")
Older adults can stay healthy and resilient by embracing gentle exercises.(Shutterstock) <\/p>\n
Dr Pothiraj Pitchai, professor and head of the department of physiotherapy at K J Somaiya College of Physiotherapy, shared with HT Lifestyle that regular exercises help in improving mobility, maintaining muscle strength. He said, \u201cAgeing brings changes beyond grey hair; even our muscles, joints, and nerves lose strength, flexibility, and balance, raising fall risk and limiting independence. Regular, gentle physiotherapy exercises support safer, healthier ageing. With guidance from a physiotherapist, simple daily practice of safe exercise, seniors can enjoy the movement as a medicine to prevent falls.\u201d<\/p>\n
It is important to note that the exercises need to be fine-tuned to be gentler and suit their energy levels.<\/p>\n
Here are 5 easy exercises Dr Pitchai listed:<\/p>\n
1. Chair squats <\/p>\n
How to do: Place the chair against the wall for stability. Stand up from the chair and then sit back down in a controlled manner. It improves lower-body strength.Frequency: Do this for 10-15 repetitions, 2-3 sets per day, at least 3 times per week.Precautions: Avoid using a low-level chair. Avoid it if you have severe lower-body joint pain.2. Wall push-ups <\/p>\n
How to do: Stand facing a wall, about an arm\u2019s length away, place your hands on the wall at shoulder height, and perform push-ups. It improves upper-body strength.Frequency: Do this for 10-15 repetitions, 2-3 sets per day, at least 3 times per week.Precautions: Avoid if you have severe shoulder pain or any recent upper limb surgeries. Avoid breath-holding while doing push-ups.3. Brisk walking ![\"Try](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/09\/walkingg_1745588544913.jpg\" "\\"Try")
Try brisk walking.(Shutterstock) How to do: Walk at a speed that is faster than your usual walk but still comfortable enough to maintain a conversation. It improves cardiovascular health and joint mobility.Frequency: 20-30 minutes per day, at least 5 times per week.Precautions: Avoid uneven or slippery surfaces, wear comfortable footwear.4. Heel-to-toe walkHow to do: Walk in a straight line, placing one foot directly in front of the other. It improves balance and coordination.Frequency: 5\u201310 steps forward, repeat 2\u20133 rounds, at least 3 times per week.Precautions: Take the support of a table or wall while walking. Avoid any severe balance problems or dizziness.5. One-leg stand supported:How to do: Take the support of a table or wall for support, lift one foot slightly off the ground, and hold for 10-15 seconds. Repeat on the other leg. It improves balance and stability.Frequency:Repeat 2\u20133 times per side, at least 3\u20134 times per week.Precautions: Avoid if you have an unsteady gait or severe balance issue.<\/p>\n
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.<\/p>\n
Catch your daily dose of Fashion<\/a>, Taylor Swift<\/a>, Health<\/a>, Festivals<\/a>, Travel<\/a>, Relationship<\/a>, Recipe<\/a> and all the other Latest Lifestyle News<\/a> on Hindustan Times Website and APPs. <\/p>\n Catch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. Explore now!<\/a>.<\/p>\n Catch your daily dose of Fashion<\/a>, Taylor Swift<\/a>, Health<\/a>, Festivals<\/a>, Travel<\/a>, Relationship<\/a>, Recipe<\/a> and all the other Latest Lifestyle News<\/a> on Hindustan Times Website and APPs.<\/p>\n News<\/a> \/ Lifestyle<\/a> \/ Health<\/a> \/ Doctor reveals 5 physiotherapy exercises for older adults: Chair squats, wall push-ups and more <\/p>\n See Less <\/p>\n","protected":false},"excerpt":{"rendered":"Published on: Sept 07, 2025 08:28 pm IST Gentle physiotherapy exercises can help older adults maintain mobility and…\n","protected":false},"author":2,"featured_media":121178,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[57762,6647,102,34721,822,57763,57761,864,56,54,55],"class_list":{"0":"post-121177","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fall-risk","9":"tag-fitness","10":"tag-health","11":"tag-healthy-ageing","12":"tag-mobility","13":"tag-mobility-in-older-adults","14":"tag-physiotherapy-exercises","15":"tag-seniors","16":"tag-uk","17":"tag-united-kingdom","18":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/121177","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=121177"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/121177\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/121178"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=121177"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=121177"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=121177"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/09\/story_trending@2x.png\" "\\"\\"\/")
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