A Daughter-in-Law's Guide to Ageing Well

5 Simple Strength Exercises for Seniors at Home (and honestly, the rest of us should be doing too)

A while back, I got really into home workouts. I bought a mat, cleared some space in the living room, and — feeling a little proud of myself — asked my mother-in-law if she wanted to join in. She said yes, and for a few weeks we actually did it together, TV on in the background, both of us following along.

It didn’t last. The workouts I’d picked were built for someone my age, not hers, and it wasn’t long before the intensity became the problem. She’d try to keep up, get out of breath or sore, and eventually we both quietly let it go.

Looking back, I don’t think the issue was that she didn’t want to exercise. It was that I’d picked the wrong kind of exercise for her. So this time, I went looking for something different — movements gentle enough that a 70-something could genuinely enjoy them, without the risk of injury or that discouraged feeling of “this isn’t for me.” I looked through a lot of options, and this list is what I landed on — I thought it was easy and gentle enough for her, and hopefully for anyone else’s parents too. And honestly, going through this list, I’ve realized I should probably be doing most of these too. Somewhere in my 40s, my own joints started asking for a little more kindness than they used to need.

Why Simple Is Actually the Smart Choice

It’s tempting to think exercise needs to be intense to count. But for mobility and strength — especially the kind that protects against falls and keeps daily life easier — consistency matters far more than intensity. A gentle movement done daily beats an intense workout done once and then abandoned out of soreness or frustration.

The goal isn’t to build serious muscle. It’s to keep the legs strong enough to get up from a chair without strain, keep the balance sharp enough to catch a stumble before it becomes a fall, and keep the joints moving enough that stiffness doesn’t quietly take over.

Five Simple Exercises to Try Together

1. Sit-to-Stands

This might be the single best exercise for aging bodies, and it requires nothing but a sturdy chair. Sit down, then stand back up — using the arms for support at first if needed, and gradually relying on them less over time. Ten repetitions, once or twice a day, builds real leg strength for everything from getting out of bed to climbing stairs.

Why it works: it directly trains the exact motion seniors use dozens of times a day, so the strength gained is immediately useful, not abstract.

2. Wall Push-Ups

A gentler cousin of the floor push-up. Stand facing a wall, hands flat against it at shoulder height, and slowly bend the elbows to bring the body toward the wall, then push back. This builds upper-body and core strength without any pressure on the wrists or knees.

3. Heel-to-Toe Walk (Holding a Counter)

Standing near a counter or sturdy table for support, walk a straight line placing the heel of one foot directly in front of the toes of the other, like walking a tightrope. This is a genuinely effective balance exercise, and it’s one my mother-in-law actually found a little fun — there was something satisfying about trying to walk the “line” steadily.

4. Seated Marching

Sitting in a chair, simply lift one knee, then the other, as if marching in place. It’s low-impact, easy on the joints, and can even be done while watching TV — which, fittingly, is exactly how we used to do our workouts together.

5. Calf Raises

Holding onto a counter or the back of a chair for balance, rise up onto the toes and lower back down slowly. This strengthens the calves and ankles, both of which play a bigger role in balance and fall prevention than people usually realize.

Building It Into Everyday Life

Exercise doesn’t have to look like a workout to count. A few ways to fold movement into a normal day:

• Standing up and sitting back down during TV commercial breaks
• A short walk after meals, even just to the end of the driveway and back
• Calf raises while brushing teeth or waiting for the kettle to boil
• Gentle stretching in bed before getting up in the morning

A Gentle Reminder

None of these need to be done perfectly, or all at once. Even one exercise, done consistently, is worth more than an ambitious routine abandoned after a week. If your parent — or honestly, if you — are just starting out, begin with whichever one feels easiest, and let the rest follow naturally.

I’m planning to try this list with my mother-in-law again this summer, this time paced to actually match her, not mine. And if I’m being honest, I’ll probably be doing the sit-to-stands or Heel to toe walk myself too!

This article is for general informational purposes and isn’t a substitute for personalized medical advice. If your parent has existing joint pain, balance issues, or other health conditions, it’s worth checking with a doctor or physiotherapist before starting a new exercise routine.