Active senior man doing exercise at home.

Support your health at home with simple, safe movements 

Staying active is one of the best things you can do for your health as you get older, and it doesn’t have to be hard. We’ve put together a simple guide of gentle, effective exercises that can help you stay strong, mobile and confident. Best of all? Each movement is designed to be done at home, safely and comfortably, no matter your fitness level.

 

Why strength matters for older adults 

Building and maintaining muscle strength supports everything from walking and balancing to picking up shopping bags and getting out of a chair. But many older adults shy away from traditional exercises like push-ups or squats because of pain, discomfort or mobility issues. You don’t need to do those moves to stay strong. These four easy exercises target your arms, legs, core and back, and are perfect for people who prefer gentle, joint-friendly movement. They can help you stay active, prevent falls, and make daily tasks easier. 

Xmas July

1. Wall presses    

For arms and chest 
 
Wall presses strengthen your upper body without straining the shoulders or wrists. 
 
Stand slightly more than arm’s length from a wall. Place your palms on the wall at chest height and lean in, keeping heels slightly off the ground. Bend your elbows, lower your chest toward the wall, then press back to start. 
 
Try 10 to 12 reps, twice a week.  
Xmas July (2)

2. Chair stands 

For legs and glutes 
 
This variation on squats supports your knees while strengthening lower-body muscles. 
 
Sit near the edge of a sturdy chair, feet hip-width apart. Lean forward slightly and push through your heels to stand. Lower slowly back into the seat. 
 
Tip: Add a cushion to raise the seat height and make it easier. 
 
Do 10 to 12 reps, twice a week.   
 
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3. Seated arm and leg lifts 

For your core 
 
This move supports your abdominal and back muscles, without needing to get on the floor. 
 
Sit tall in a chair, arms at your sides, feet flat. Raise your right foot and left arm at the same time, then lower and switch sides. 
 
Repeat 10 to 12 times per side, twice a week. 
 
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4. Seated Rows 

For midback and shoulders 
 
Great for posture and daily movement like lifting or reaching. 
 
Using light weights or water bottles, sit with arms extended down by your sides. Lean slightly forward from the hips. Squeeze your shoulder blades together, bend your elbows, and pull your hands towards your hips. Release and repeat. 
 
Aim for 10 to 12 reps, twice weekly. 
 

Getting started with support at home 

Looking after your health doesn’t mean going it alone. If you or your loved one needs extra help, Holdsworth Aged Care at Home is here to support you. From exercise groups and personal care to clinical supports and everyday living assistance, we offer a range of tailored programs through government funding programs such as the Commonwealth Home Support Program (CHSP) and Support at Home, as well as private home care services.

Support at Home provides:

  • Eight levels of ongoing support based on individual needs
  • Clinical supports including nursing and allied health services
  • Independence support such as personal care, social support, and transport
  • Everyday living assistance including domestic help, meals, and home maintenance

If you’re based in Woollahra or the Eastern Suburbs, we’re a trusted, government-approved provider of in-home aged care.

To learn more or get started, contact Holdsworth at 1300 882 962 or agedcare@holdsworth.org.au.