As summer temperatures rise in Arizona, many older adults choose to stay indoors—and for good reason. But while staying cool is important, so is staying active. Regular movement helps maintain strength, flexibility, and balance, which are key to aging safely and independently.
The good news? You don’t need a gym or fancy equipment to stay strong. There are plenty of easy, low-impact exercises you can do right at home.
Why Movement Matters
Staying physically active improves circulation, supports joint health, and helps with everyday tasks like getting out of a chair, climbing stairs, or carrying groceries. It also supports mental health by reducing stress and improving sleep.
Just a few minutes a day can make a difference.
5 Easy At‑Home Exercises for Older Adults
Before beginning any exercise program, check with your doctor to make sure it’s safe for you.
1. Seated Marching
Sit tall in a sturdy chair and slowly lift one knee, then the other, like you’re marching in place.
- Try 10–15 lifts per leg
- Great for circulation and leg strength
2. Wall Push-Ups
Stand facing a wall, place your hands at shoulder height, and bend your elbows to slowly lean in, then push back.
- Try 10 repetitions
- Builds upper body strength with less strain than floor push-ups
3. Heel Raises
Hold the back of a chair or a counter for balance and lift your heels so you’re standing on your toes. Slowly lower back down.
- Try 10–15 reps
- Strengthens calves and improves balance
4. Shoulder Rolls
Roll your shoulders slowly forward 5 times, then backward 5 times.
- Repeat a few times a day
- Helps relieve tension and improve posture
5. Sit-to-Stand
From a seated position in a sturdy chair, stand up without using your hands if possible, then sit back down. Move a couple inches towards the edge of the chair prior to standing to make it easier.
- Try 5–10 reps
- Strengthens legs and improves mobility
Tips for Staying Motivated
- Set a regular time each day to move
- Play your favorite music while you exercise
- Use a calendar to track your progress
- Celebrate small victories—consistency matters more than intensity
We’re Here to Support Your Independence
At Neighbors Who Care, we know that strength and mobility are key to living independently. While we don’t offer fitness classes, our volunteers help in ways that support your overall well-being—from meal delivery and friendly visits to transportation for medical appointments.
If you or a loved one could use a little extra help at home, visit neighborswhocare.com or call 480‑895‑7133.
Let’s keep moving—stronger together, even from home.