Staying active doesn’t have to mean hitting the gym. With just a little space and a positive attitude, you can keep your body moving and feeling good right at home.

These simple exercises help with strength, balance, and flexibility…and they’re gentle enough to fit into your daily routine.

1. Sit-to-Stand
   Strengthens legs and improves mobility

• Sit in a sturdy chair with your feet flat on the floor

• Cross your arms over your chest or place them on your thighs

• Stand up slowly, using your legs (not your hands)

• Slowly sit back down and repeat

• Try 10 repetitions

2. Wall Push-Ups
   Builds upper body strength

• Stand facing a wall about arm’s length away

• Place your hands flat on the wall at shoulder height

• Slowly bend your elbows, bringing your chest toward the wall

• Push back to starting position

• Aim for 10–15 repetitions

3. Heel Raises
   Improves balance and calf strength

• Stand behind a chair and hold the back for support

• Slowly rise onto your tiptoes, hold for 2 seconds

• Lower your heels back to the floor

• Repeat 10–15 times

4. Seated Knee Lifts
   Strengthens legs and core

• Sit tall in a chair with both feet flat on the floor

• Lift one knee toward your chest, then lower it

• Alternate legs and repeat

• Do 10 repetitions per leg

5. Neck Rolls
   Relieves stiffness and improves flexibility

• Sit or stand up straight

• Gently tilt your head toward one shoulder, then roll it forward and to the other side

• Repeat 5–10 times, moving slowly

Tip: Always breathe steadily and never rush through movements. These exercises should feel good, not stressful. If anything hurts, stop and rest.