Stay Active at Home: Easy Exercises for Seniors to Improve Strength and Balance

Exercise benefits everyone, no matter their age or ability. Research shows that staying active can greatly improve both physical and mental well-being as we age. Although mobility issues can affect independence, regular movement can help improve heart health, strengthen bones, and even elevate your mood.

Many older Australians spend much of their time at home, so here are a few simple exercises that can be done safely indoors: 

Please Note: Always consult your doctor before starting any new exercise routine. If you feel unwell at any point, stop immediately and rest.

Marching in Place

Marching in place is an effective way to build strength in your heart, lungs, and legs. You don’t need much space or equipment, just comfortable shoes and a bit of determination.

Here’s how to get started:

• Wear comfortable, sturdy shoes.

Choose a flat, uncarpeted surface to prevent trips and keep your core muscles engaged for better posture.

• March in place.

Swing your arms naturally as you march and roll your feet from heel to toe. Breathe in through your nose as you move.

• Go at your own pace.

March for as long as you feel comfortable. Take breaks when needed, sitting down to rest before starting again.

• Challenge yourself.

As you improve, lift your knees higher and pump your arms more vigorously for added intensity.

Balance on One Foot

Improving balance is essential to staying active and preventing falls. This simple exercise will help strengthen your lower body while boosting your balance.

• Start with support.

Stand behind a sturdy chair without wheels. Hold onto the back and lift one foot off the ground, balancing on the other. Repeat 10 times on each side.

• Build up your balance.

Gradually increase the time you hold your foot up, aiming to add 5–10 seconds each time. Work towards holding your balance for 30 seconds or longer.

•  Try without support.

Once you can balance comfortably for 30 seconds, practice without holding onto the chair. Keep the chair nearby in case you need extra support. Strive to stand on each foot for up to a minute.

Chair Sits

Chair sits are a great way to strengthen your thighs and glutes, making it easier to stand up from a seated position.

• Sit on a sturdy chair.

Choose a chair without arms and place your hands on your thighs. Keep your chest lifted and your back straight.

• Stand up slowly.

Push down through your feet as you stand, tightening your thigh muscles. Breathe out as you rise.

• Lower yourself back down.

Slowly return to a seated position, breathing out as you lower yourself into the chair.

My Guardian’s Story

Through acts of volunteering at a small parish, a passion and commitment for caring was born. These simple acts of kindness that began from the goodness of our hearts, are now transforming the lives of individuals and their families with one single promise: quality care, quality service and quality staff.

Everything we do at My Guardian is based on one simple yet moving philosophy: A lifelong vocation for serving others with unparalleled care.

Since the beginning of our journey, we have kept YOU at the centre of all our services. Caring for you at home and beyond is part of our commitment to keeping you safe, comfortable and independent. We believe in empowering you to live your life to the fullest, with dignity and confidence, no matter where you are on your journey.

My Guardian is your FIRST choice for Aged & Disability Care.

Staying active, even with simple exercises, is a vital part of maintaining your health and independence as you age. Whether it’s marching in place, improving your balance, or strengthening your muscles with chair sits, small efforts can lead to significant improvements in your well-being. At My Guardian, we are here to support you on this journey, offering compassionate care that helps you live a fuller, healthier life.

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