Staying physically active as you age doesn’t require a gym membership, a personal trainer or perfect health. All it takes is a small area of floor space, a stable chair and a few minutes daily. Low-impact exercises are among the best ways to preserve strength, balance and independence – and they can be done safely at home, regardless of fitness level.

 

Why movement matters more as we age 

After around age 30, we begin to lose muscle mass gradually, a process called sarcopenia. Without regular activity, this loss accelerates with age. The effects are practical: reduced strength for carrying groceries, slower recovery after illness, and a significantly higher risk of falls. 

The Australian Government’s physical activity guidelines recommend that adults over 65 do muscle-strengthening activities on at least two days per week, in addition to regular aerobic activity. Balance exercises, things that challenge your stability, are also specifically recommended to reduce fall risk. 

Falls are a leading cause of injury for older people. The Australian Institute of Health and Welfare reports that falls account for the majority of injury-related hospitalisations among people aged 65 and over. Many of these are preventable with regular strength and balance training. 

Four exercises you can do at home today 

These exercises are low-impact and suitable for most fitness levels. If you have a health condition or recent injury, check with your GP or physiotherapist first. 

Chair stand (sit-to-stand) 

Sit near the front of a sturdy chair with feet flat on the floor. Slowly stand up without using your hands, then sit back down again. Aim for 10 repetitions. This builds leg strength and is one of the most effective exercises for fall prevention. 

Heel raises

Stand behind a chair, holding the back for balance. Slowly rise up onto your toes, then lower back down. Do 10–15 repetitions. This strengthens your calf muscles and improves balance. 

Wall push-ups

Stand facing a wall, place your hands flat against it at shoulder height. Slowly bend your elbows to bring your nose toward the wall, then push back. Aim for 10 repetitions. This builds upper body strength without putting pressure on joints. 

Single-leg stand

Stand behind a chair, holding the back lightly. Lift one foot slightly off the floor and hold for 10–30 seconds, then switch sides. This is a simple but powerful balance exercise. 

Getting more support 

Home exercise is a great start. But many people find it easier to stay consistent when they exercise with others and the social connection that comes with a group class adds its own health benefits. 

Woollahra Life! program offers a range of gentle fitness classes for older adults in Sydney’s Eastern Suburbs, including balance and mobility sessions. Classes run each school term and are suitable for varying levels.

For those receiving care through the Support at Home program or CHSP, allied health support, including physiotherapy, may be available through your care plan. Ask your Care Partner or speak to our team at Holdsworth. 

We hold free monthly information sessions for older adults and their families. Contact us to find out more on 1300 882 962.