Old People Exercise 

Strength days 2x per week (about 25 minutes)

Do on non-consecutive days.

1. Chair sit-to-stand

2–3 sets of 8–12

Use arms only if needed. Progress by lowering the chair height.

2. Wall or counter push-ups

2–3 sets of 8–12

Keep body straight. Step feet farther back to progress.

3. Resistance band row or light dumbbell row

2–3 sets of 10–12

Focus on squeezing shoulder blades.

4. Step-ups (bottom stair or 4–6 inch step)

2 sets of 6–10 each leg

Hold railing lightly. This is very high yield.

5. Standing calf raises

2 sets of 10–15

Important for gait stability.

Effort target: last 2 reps feel challenging but controlled.

Balance practice daily (5–10 minutes)

Do near a counter or sturdy chair.

• Single-leg stand

20–30 seconds each side, 2–3 rounds

• Tandem stance or walk (heel to toe)

30–60 seconds

• Weight shifts with head turns

Slow side-to-side shifts while turning head left and right

Progress by reducing hand support or closing eyes briefly once confident.

Walking

• Most days, 20–40 minutes total

• Comfortable pace

• Think of walking as endurance and mood support, not strength training