I LOVE the time I spend with my Granddaughters, but the day after is super achy so I wanted to find out some easy exercises to do to get more in shape for those fun days of littles!
A few years ago, a trainer showed me this super convoluted exercise that was supposed to improve my mobility. After a lot of fumbling around, I realized it was just the motions we naturally use to get up off the floor! It made me laugh at the time, but it also stuck with me!
Now, I focus on simple, practical exercises that help me move better, stay stronger, and be more fun when I hang out with my granddaughters, Emmy and Skye. Here’s a list of 10 easy, no-equipment exercises you can do at home to improve your mobility, balance, and overall strength.
Disclaimer: Start slow, listen to your body, and always check with your doctor before starting a new exercise routine. Let me know how these work for you or if you have a favorite at-home exercise!
1. Wall Push-Ups
Why it’s great: Builds upper body strength without straining the joints.
- Stand about arm’s length away from a wall.
- Place your hands shoulder-width apart on the wall.
- Lower your chest toward the wall, keeping your elbows at a slight angle, and push back.
Do 10-15 reps.
Source: Harvard Health explains that modified push-ups are excellent for maintaining upper body strength as we age.
2. Sit-to-Stand
Why it’s great: Strengthens the legs and improves mobility for everyday movements.
- Sit on a sturdy chair.
- Stand up without using your hands for support, then sit back down.
Repeat 10-15 times.
Source: National Institute on Aging highlights sit-to-stand as one of the best functional exercises for older adults.
3. Getting Up and Down from the Floor
Why it’s great: Mimics natural movements for real-life scenarios (like playing with grandkids!).
- Start seated on the floor.
- Use your hands and knees to get up to a standing position.
- Reverse the motion to return to the floor.
Repeat 5-8 times.
Personal Tip: This exercise always makes me smile because of that trainer experience. It’s such a simple move, but it’s so important for staying agile!
This one is super important to me because I watched how my Mother-In-Law started failing when she broke her ankle and then struggled to push herself up off the floor while recovering… sigh. If Johnny wasn't there we would have had to have the firemen there weekly.
4. Heel-to-Toe Walking
Why it’s great: Improves balance and coordination.
- Place one foot directly in front of the other, heel to toe.
- Walk in a straight line for 10-15 steps.
- Turn around and repeat.
Source: Mayo Clinic recommends balance exercises like this to reduce the risk of falls.
Not gonna lie, this one feels like doing the old sobriety test and makes me giggle a little and close my eyes and touch my nose!
5. Leg Lifts
Why it’s great: Strengthens the hips and improves stability.
- Stand behind a chair for support.
- Slowly lift one leg out to the side, keeping it straight.
- Lower it back down and repeat 10-12 times per leg.
Source: Verywell Fit suggests leg lifts to improve hip mobility and prevent stiffness.
6. Seated Marching
Why it’s great: Keeps the hips and core engaged while improving circulation.
- Sit on a chair with your feet flat on the floor.
- Lift one knee toward your chest, then lower it.
- Alternate legs for 1-2 minutes.
Source: SilverSneakers includes seated marching in their beginner-friendly fitness programs.
7. Arm Circles
Why it’s great: Loosens the shoulders and builds strength.
- Stand tall with your arms extended to the sides.
- Make small circles forward for 15-20 seconds, then reverse.
Source: ACE Fitness highlights arm circles as an effective way to improve shoulder mobility.
8. Step-Touch Movements
Why it’s great: Boosts cardio and coordination without high impact.
- Step one foot to the side, then bring the other foot to meet it.
- Add arm movements, like reaching up or clapping, for fun.
Do this for 1-2 minutes.
Source: Healthline recommends low-impact exercises like step-touch for gentle cardio.
9. Calf Raises
Why it’s great: Strengthens the calves and improves ankle stability.
- Stand behind a chair for balance.
- Lift your heels off the ground, standing on your toes.
- Lower back down slowly.
Do 10-15 reps.
Source: Cleveland Clinic suggests calf raises to improve lower-body strength and stability.
10. Cat-Cow Stretch
Why it’s great: Keeps the spine flexible and reduces stiffness.
- Get on your hands and knees.
- Arch your back upward (like a scared cat), then dip it downward (like a cow).
Repeat 8-10 times.
Source: Johns Hopkins Medicine recommends this stretch for improving spinal mobility and relieving tension.
Why These Exercises Work for Older Women
These exercises are simple, effective, and perfect for doing at home. They don’t require fancy equipment—just a little space and a few minutes a day. And they’re not just about getting stronger; they’re about staying active and capable so you can enjoy the things you love—whether that’s gardening, traveling, or playing with grandkids like Emmy and Skye!