{"id":954424,"date":"2026-05-12T08:30:24","date_gmt":"2026-05-12T08:30:24","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/954424\/"},"modified":"2026-05-12T08:30:24","modified_gmt":"2026-05-12T08:30:24","slug":"a-doctor-of-physical-therapy-says-this-low-intensity-routine-will-build-strength-and-boost-mobility","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/954424\/","title":{"rendered":"A doctor of physical therapy says this low-intensity routine will build strength and boost mobility"},"content":{"rendered":"

Convenience and consistency are the essential ingredients in this gentle home workout.<\/p>\n

Designed by Dr Christynne Helfrich<\/a>, a doctor of physical therapy at Hinge Health<\/a> who specializes in working with beginners and older adults, it is centered around simple, familiar movements that people are already doing in their day-to-day lives.<\/p>\n

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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

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\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

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/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

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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

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