Want to Stay Strong as You Age? Start With These 13 At-Home Moves

Build strength today. Move well for years to come!

Maintaining strength, balance, and mobility as we age doesn’t require a gym; in fact, you don’t have to leave your house at all! These 13 simple exercises can be done multiple times throughout your day, if you wish. Each move includes why it matters, how to do it safely, and a suggested number of repetitions. Remember: always air on the side of caution, and if something doesn’t feel right, stop. There are 12 other moves to explore!

1. Kitchen Counter Calf Raises

• Why: Strengthens calves and improves ankle stability to make walking safer.

• How: Stand at your kitchen counter for support, feet hip-width apart. Slowly lift your heels as high as comfortable, pause, then lower.

• Reps/Sets: 15 reps × 2–3 sets; do whenever standing at the counter.

2. Book-Press Core

• Why: Engages your core to maintain posture and make everyday movements easier.

• How: Sit tall in a chair, hold a heavy book at chest level. Press it forward, then bring it back slowly, feeling your core engage.

• Reps/Sets: 10–15 presses × 2 sets.

3. Doorway Shoulder Stretch & Strength

• Why: Opens shoulders and supports upper-body mobility.

• How: Stand in a doorway, hands on the frame. Step one foot forward, gently press your chest through the doorway, then lift arms overhead slowly.

• Reps/Sets: 10 lifts × 2 sets.

4. Fridge Marches

• Why: Activates hip flexors and legs to improve circulation and balance.

• How: Stand near your fridge and lift knees alternately to hip height, keeping posture tall.

• Reps/Sets: 20 marches per leg × 2 sets; do while waiting for water to boil or food to cook.

5. Stair Step Taps

• Why: Builds leg strength and knee stability for easier stair climbing.

• How: Step up and down a single stair, alternating legs, keeping movements slow and controlled.

• Reps/Sets: 10–15 taps per leg × 2 sets.

6. Wall Sit + Shoulder Lift

• Why: Strengthens legs, shoulders, and core for functional daily movement.

• How: Slide down a wall into a mini wall sit. While holding the sit, lift arms overhead slowly and lower.

• Reps/Sets: 10 lifts × 2 sets; hold sit for 10–20 seconds if comfortable.

7. TV Commercial Twist

• Why: Improves spinal rotation and core stability to reduce stiffness.

• How: Sit or stand tall, gently twist torso side to side, keeping hips facing forward.

• Reps/Sets: 10 twists per side × 2 sets; do during commercial breaks.

8. Heel-to-Toe Walk

• Why: Challenges balance and coordination to prevent falls.

• How: Walk in a straight line placing heel directly in front of toe each step. Keep arms out lightly for balance if needed.

• Reps/Sets: 5–10 steps forward and back × 2 sets.

13 At-Home Moves to Stay Strong and Balanced for Life!

9. Bedside Hip Lift

• Why: Strengthens glutes and lower back for safer transfers in and out of chairs or bed.

• How: Lie on your back on the bed, knees bent, feet flat. Lift hips slowly, pause at top, then lower.

• Reps/Sets: 10–15 lifts × 2 sets; can do in the morning or before bed.

10. Chair Arm Circles

• Why: Keeps shoulder joints mobile and encourages blood flow.

• How: Sit tall, extend arms to the sides, make small circles forward and backward slowly.

• Reps/Sets: 10 circles each direction × 2 sets.

11. Sock Slide Lunge

• Why: Improves hip mobility, leg strength, and balance with no equipment.

• How: On a smooth floor, slide one leg back into a mini lunge, then return to start. Switch sides.

• Reps/Sets: 10 slides per leg × 2 sets.

12. Yoga Breath + Reach

• Why: Combines gentle spinal stretch with mindful breathing for flexibility and core engagement.

• How: Sit or stand tall, inhale arms overhead, exhale arms down slowly. Focus on long, smooth breaths.

• Reps/Sets: 10 cycles × 2 sets; repeat anytime during the day.

13. Bathroom Counter Mini-Squats

• Why: Builds leg strength while fitting naturally into daily routines.

• How: Stand behind the bathroom counter, bend knees slightly like a squat, then return upright. Keep weight in heels.

• Reps/Sets: 10–15 squats × 2 sets; can do while brushing teeth or washing hands.

Final Tips

1) Do these exercises multiple times a day in small bursts — consistency matters more than doing them all at once.

2) Always listen to your body; move slowly and within a pain-free range.

3) Pair with daily movement and yoga breath to maintain flexibility, balance, and confidence in everyday life.

Need support getting started? Join me for a free week of yoga!

Just email me at Eryn@ErynsYoga.com to get started!