5 Exercises You Can Do at Home


As we get older our strength and mobility can disappear rapidly if we’re not staying active, particularly if we’re not including some strength training in the weekly routine. There’s no need to use fancy gym equipment to keep your fitness up, a few simple exercises done at home are all you need to keep your body strong.

All of these exercises should be performed in a slow and controlled manner, with an emphasis on keeping your core (tummy) tight and good form. When you’re getting started do your exercises in front of a mirror to make sure you’re doing them the right way. You might even want to get a personal trainer to come to your home the first few times to show you the exercise properly.

Note: This article is for guidance only and is not a substitute for medical advice. If you have any condition that may be aggravated by strenuous activity please get clearance from your doctor before beginning an exercise program.

  1. Chair squats – Find a chair that is high enough for you to comfortably sit down and stand up. If all of your chairs are too low, add a cushion or some large books to make it easier as you’re be doing multiple repetitions of this exercise.

Stand in front of the chair with your tummy pulled in tight, place one hand over it to make sure you can feel the muscles activating. Slowly sit back onto the chair by leading with your hips first. Make sure you stick your hips back before you start bending your knees. Keep your tummy tight throughout the movement. Pause for 1 second on the chair, take a deep breath in and stand up. Make sure to clench your buttocks at the top of the movement to engage all of your hip muscles.

Perform 5-10 repetitions 3 times with a 1-2 minute rest in between.

  1. Wall/bench press ups – Depending on how strong your upper body is, you’ll need to find a wall or a high bench to lean up against for this one. Put both hands out in front of you on the wall or bench about shoulder width apart. Set your feet a small distance away from the object you’re leaning on, the further away they are the harder this exercise will be.

Bend your elbows and try and get your chest as close as you can to the wall or bench. Make sure you keep your tummy pulled in tight throughout the movement. Once you get to the bottom of the moment, breathe out and press yourself up using your arms.

Perform 5-10 repetitions 3 times with a 1-2 minute rest in between.

  1. Lying leg lifts – Lie down on your back on a soft gym mat. Bend your knees and put both feet flat on the floor. Pull your tummy in towards your spine, put a hand on your stomach so you can feel the muscles activating. Slowly extend out your right leg and bring it up until it is pointing towards the ceiling. Try and keep your leg straight through the entire movement.


Perform 5-10 repetitions on each leg 3 times with a 1-2 minute rest in between.

  1. Lying hip raises – Lie down on your back on a soft gym mat. Bend your knees and put both feet flat on the floor. Pull your tummy in towards your spine, put a hand on your stomach so you can feel the muscles activating.

Press through your heels and lift your hips up off the floor. Hold at the top of the movement and clench your buttocks tight. Hold for 2-3 seconds. Slowly bring your hips back down to the floor.

Perform 5-10 repetitions on each leg 3 times with a 1-2 minute rest in between.

  1. Modified Plank holds – Find a stable object that you can lean your body against like a bench or a wall. Lean forwards and set your hands out in front of you about shoulder width apart. As you lean on the object you should feel your tummy begin to tighten, focus on pulling it in. Try and hold the position for 20 seconds, if it’s too easy walk your feet back a little to make it harder.


Perform 20 second holds with a 1-2 minute break in between each one.

Try and perform this routine at least twice a week and no more than 4 times each week, make sure to give yourself at least a day’s rest in between each time. If you’d like to do something active on the alternate days try and get out for a brisk walk, swim or cycle.

As part of our commitment to the best possible care of our residents, all Sapphire Care residences now offer in house wellbeing therapy including Physiotherapy, Occupational Therapy and Podiatry. This program includes rehabilitation, balance training, post-operative rehabilitation, restoration of function and improving mobility and transfers. To find out more, just get in contact with us below.