It doesn’t take a genius to work out that as we age, staying active becomes more important than ever – but few of us realise how doable it can be. Rather than hours spent at the gym, or intense workouts that strain the body, some of the most effective exercises for maintaining strength, balance and mobility well into later life are simple, low-impact movements that can be done at home in just a few minutes a day.
From calf raises to grip strengtheners, these activities may seem small, but they target key areas that could promote longevity and keep the body functioning at its best. Here, personal trainers share 15 of their favourites…
Joint warm-ups
“Joint warm-ups are essential for maintaining mobility, reducing stiffness and preventing injury – especially as we age,” says Tess Jewell-Larsen, yoga instructor and Therapy Directory member. “These seemingly simple movements gently lubricate the joints by activating synovial fluid, which cushions bones and supports smoother motion.”
How to do it
“Start with your feet – wiggle your toes and make circles with your ankles. Move up through the body: circle the knees and hips, gently move the spine by lifting the chest and rounding the back and rotate your torso side to side. Roll the shoulders forward and backward, circle the arms and wrists and wiggle the fingers. Finally, move through the neck – gently turn your head side to side and nod up and down. Move slowly and mindfully, tuning into how each joint feels.”
Quick tip
“This three-to-five-minute routine is perfect in the morning or after long periods of sitting – try it while your tea steeps or coffee brews.”
Calf raises
“Calf raises are a quick and powerful way to strengthen the lower legs, improve ankle stability, enhance balance and boost circulation – all of which are essential for staying mobile as we age,” says Jewell-Larsen. “The calves are sometimes called the ‘second heart’ because they help pump blood back up toward the heart. Regular calf raises can also help relieve tired, heavy legs – especially for those who sit or stand for long periods.”
How to do it
“Stand with your feet hip-width apart, placing your hand on a wall or chair for support if needed. Slowly lift your heels off the ground, rising onto the balls of your feet. Hold for a breath, then lower with control. Aim for 15 to 20 repetitions, building up gradually as your strength improves.”
Quick tip
“Calf raises can be easy to fit into your day – try doing a few while brushing your teeth, waiting in line or cooking dinner.”
Grip strength decreases the older we get, but there are plenty of easy exercises that help us hold on (Photo: Getty/E+/SrdjanPavlovic)
Grip strengtheners
“As we age, our grip strength decreases,” says Samuel Quinn, personal training lead at Nuffield Health. “But grip strength is an essential indicator of overall strength that helps us perform everyday tasks.”
How to do it
“There are plenty of good grip strength exercises you can try, but my favourites include hanging (hanging from a bar or anything overhead); loaded carries (carrying loaded shopping bags or garden items such as buckets of water or a wheelbarrow); loaded wrist rotations (holding everyday items such books or tools while you perform wrist rotations) or ball squeezes (you can purchase a grip strength ball to use daily at home).
Quick tip
“Start by trying two exercises and try 20 or 30 seconds on each exercise with a one minute rest for three rounds.”
Glute bridges
“Glute bridges target the glutes, hamstrings, lower back and core, all crucial for stability, posture and mobility as we age,” says Kunal Makwana, personal trainer and founder of KMAK Fitness. “Strong glutes help support the spine, reduce back pain and improve balance when walking, standing or climbing
the stairs.”
How to do it
“Lie on your back with your knees bent, feet flat on the floor about hip-width apart. Arms rest by your sides, palms down. Walk your heels in so your fingertips can just touch them. Engage your core, press into your heels and lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top for a second, then slowly lower back down, vertebra by vertebra. Start with 15 to 20 reps over 45 to 60 seconds.”
Quick tip
“Don’t over-arch the lower back. Keep ribs down and spine neutral. Tilt your pelvis towards your face at the top to fully fire the glutes.”
Wall angels
“Wall angels are a deceptively simple exercise,” says Ashley Hamilton, personal trainer and founder of APX FIT. “They improve posture, shoulder mobility, and upper back strength – all of which are key areas that tend to weaken or tighten with age and prolonged sitting.”
How to do it
“Stand with your back against a wall, with your feet about six inches away, and your lower back gently pressing into the wall. Raise your arms to shoulder height, elbows bent at 90 degrees, and press them against the wall like a goalpost. Slowly slide your arms up the wall, keeping them in contact as much as possible, then return to the start. Do 10 to 12 slow reps.”
Quick tip
“If you can’t keep your arms fully on the wall at first, that’s okay. Go as far as you can while keeping control.”
Squats are very effective at building strength and maintaining our ability to get up, which is a key indicator of ageing well (Photo: Tassii/Getty/E+/PeopleImages)
Squats
“Squats are one of the most effective functional exercises for healthy ageing,” says Jewell-Larsen. “They mimic everyday movements like sitting and standing, helping to build strength in the thighs, hips, glutes and core. They also help us maintain the ability to get up off the floor – which is an important marker of ageing well.”
How to do it
“Stand with your feet hip-width apart. Inhale as you bend your knees and lower your hips as if sitting back into a chair just out of reach. Keep your chest lifted and your knees tracking over your feet – try not to let them move past your toes. Exhale as you press through your feet to return to standing. Exhaling during the lift helps activate your core. Start with 10 to 12 reps, using a chair for support if needed.”
Quick tip
“Try doing a few squats every time you sit down or stand up – it’s a small habit that adds up quickly.”
Heel-to-toe walk
“Also known as a tandem walk, this exercise improves balance and coordination,” says Hamilton. “It does this by strengthening the stabilising muscles in the ankles, feet, and core.”
How to do it
“Walk forward in a straight line, placing the heel of one foot directly in front of the toes of the other. Keep your arms out for balance. Take 10 to 15 slow, controlled steps.”
Quick Tip
“Use a hallway or wall for support until your balance improves. You can also try it daily as a warm-up or cool down.”
On-the-spot cardio
“This quick, equipment-free burst gets the heart rate up and joints moving,” says Makwana. “It improves co-ordination, cardiovascular health and circulation.”
How to do it
“Start with 30 seconds of high knees march: march in place, lifting your knees as high as you comfortably can. Keep your torso tall and swing your arms briskly to drive the movement. Then do 30 seconds of fast feet: lower your knees and shift to quick, light steps in place, like sprinting on the spot. Stay on the balls of your feet, pump your arms and move fast.”
Quick tip
“Modify by slowing down or reducing knee height if needed. Think light and quick for fast feet but tall and strong for high knees.”
Standing side leg raises
“Standing side leg raises strengthen the glutes and hips, improving stability and preventing age-related decline in lateral movement,” says Hamilton. “This is underestimated but is absolutely critical for keeping an ageing body fit and strong.”
How to do it
“Stand tall and hold onto a chair/wall for support. Slowly lift one leg out to the side, keeping your toes pointing forward. Lower and repeat for 10 to 12 reps. Switch legs.”
Quick tip
“Don’t lean your torso while doing this exercise. Instead, keep your body tall and upright, and let your leg do the work.”
You can fit exercise into your routine if you know your workouts will only last five minutes (Photo: RealPeopleGroup/Getty/E+)
Bear crawl
“Bear crawls are a fantastic exercise for mobility, strength and balance as they get the whole body working together as one,” says David McDermott, head of athletic training at United Fitness. “They’re weight bearing but low impact, so you build strength in a safe way.”
How to do it
“Start in a kneeling position. Begin the movement by lifting your knees slightly off the floor. Do this by pushing the palms of your hands and balls of your feet into the ground. From here, place one foot slightly behind and the same-side arm slightly in front of the other. From here, use your back leg to push forward and place your opposite hand forward at the same time. After the first step, take another step forward using your other leg and opposite hand. Perform two to three repetitions forward and then reverse the movement by pushing back from the hands. Aim for three sets of 20 to 30 seconds with a 30 to 60-second rest between.”
Quick tip
“Don’t worry about your co-ordination being perfect, and if you’re nervous about giving this a go, first try on a soft surface like carpet to help you build confidence.”
Bird-dog
“This is a core-stabilising move that improves balance, co-ordination and spinal alignment, which is essential for preventing falls and keeping the body strong and upright,” explains Hamilton.
How to do it
“Start on all fours. Extend your right arm forward and left leg back, keeping your hips level and core engaged. Hold for a second, return to start, then switch sides. Aim for eight to 10 reps per side.”
Quick tip
“Move slowly and with intention. It helps to imagine balancing a cup of water on your lower back.”
A joint-friendly alternative to traditional press-ups, wall press-ups help improve posture and tone your arms (Photo Getty)
Wall press-ups
“Wall press-ups are a gentle yet effective way to build upper body and core strength without straining the wrists or shoulders,” says Jewell-Larsen. “They help tone the arms, improve posture, and support everyday actions like lifting, reaching or pushing. This variation is great for anyone seeking a joint-friendly alternative to traditional press-ups.”
How to do it
“Stand an arm’s length from a wall with your feet hip-width apart. Place your palms flat on the wall at shoulder height. Inhale as you bend your elbows and bring your chest toward the wall, keeping your body in a straight line. Exhale as you press back to your starting position. Aim for 10 to 15 reps.”
Quick tip
“Wall press-ups are a great movement break – try doing a set every time you walk into the kitchen. For a bit more challenge, try placing your hands on a counter top and stepping your feet further back.”
Chair dips
“This bodyweight move strengthens the triceps, shoulders and chest; essential for pushing strength,” says Makwana. “As we age, that helps with practical movements like pushing yourself out of a chair.”
How to do it
“Sit on the edge of a sturdy chair with your hands gripping the sides of the seat, fingers pointing forward. Walk your feet forward and slide your hips off the chair so your weight is supported by your arms. Keep your knees bent and feet flat. Lower your body slowly by bending your elbows straight behind you until your arms reach about a 90-degree angle. Press through your palms to return to the starting position. Do 10 to 12 dips in 45 seconds.”
Quick tip
“Keep your back close to the chair – drifting forward puts strain on the shoulders.”
You can age well by integrating quick and easy exercises into your each week (Photo: simonkr/Getty/E+)
Reverse lunges
“Reverse lunges are a great exercise for lower body mobility, balance and coordination,” says McDermott. “They also work the muscles around your pelvis, which helps keep your hips mobile, which is important as you age.”
How to do it
“You can start this exercise by standing next to a wall or chair for support. Start standing and face forward (hold on for balance if needed). Shift your weight onto one leg and step back with your other foot, while maintaining contact between your front foot and the ground. Plant the ball of your back foot into the ground and bend both knees towards 90 degrees. When you feel a stretch in your muscles, push with your legs to stand up and return to the start position. Swap legs to keep even.”
Quick tip
“Do up to six repetitions on one leg to build muscular endurance, before switching sides. If you’re sitting for long periods watching the TV, perform a few reverse lunges while the ads are playing.”
Plank
“Planks build core strength, shoulder stability and full-body control which are vital for balance and posture,” says Makwana. “A strong core also supports the spine and reduces your risk of injury.”
How to do it
“Start on all fours, then walk your hands forward so your shoulders are directly over your wrists. Step your feet back or stay on your knees. Your body should form a straight line from shoulders to knees or heels. Draw your belly button in towards your spine and gently squeeze your glutes. Avoid letting your hips sag or pike up. Hold for 30 to 60 seconds, or break into shorter holds with rests in between.”
Quick tip
“Look slightly ahead of your hands, not down. This helps keep your neck aligned and stops you dropping the shoulders.”