As we age, staying active becomes less about intensity and more about consistency. But not all movement needs to be done standing or on the floor. Many of our clients receiving Senior care in Alberta ask, “What exercises can I still do safely at home?” The answer is: quite a lot. Whether you’re managing stiffness, recovering from an injury, or just working on improving your mobility, there are seated and supported exercises that can help maintain your strength, balance, and joint flexibility all without needing a gym. Here are 7 effective movements we regularly use in our home physiotherapy programs.
This one’s simple, safe, and surprisingly effective. Sit on a chair with feet flat and knees bent. From there, gently lift one knee toward your chest, lower it with control, and then lift the other just like you’re marching in place. Focus on a slow, steady rhythm rather than speed. You can place your hands on the sides of the chair or your thighs for added balance.
We often include this in warm-up routines during home physiotherapy sessions. Start with 10–15 marches per leg, take a short rest, and repeat for up to 2–3 rounds. It’s a great way to wake up the legs without putting stress on the joints.
While seated upright, hold light hand weights (or household items like water bottles) and slowly raise your arms straight out to the shoulder height, then lower them back down. You can alternate between raising them to the front or to the sides; both variations are useful.
Start with 8–10 reps. If you feel any discomfort, reduce your range of motion or switch to one arm at a time.
Sit with your feet flat on the floor. Begin by lifting your toes while keeping your heels grounded, then lower your toes and lift your heels. Repeat this alternating motion like a gentle pump.
This is great to do while watching TV or during long periods of sitting. We recommend repeating it for 30–60 seconds, resting, and repeating a couple of times daily.
Stand near a sturdy surface like the back of a chair or a kitchen counter. With hands lightly resting for support, shift your weight gradually from one foot to the other without lifting your feet. Hold each side for a few seconds to engage your leg muscles and train your body’s awareness.
This is an ideal introduction to balance work, especially for those beginning Senior care in Alberta and looking for safe, in-home options.
From a seated position, plant your feet shoulder-width apart, lean slightly forward, and push through your legs to stand up. Then slowly lower yourself back into the chair with control. Avoid using your hands if possible, but keep them nearby just in case you need support.
Start with 5 repetitions and increase gradually over time. It’s a go-to movement we monitor in our sessions to measure functional progress.
Sit or stand with your arms relaxed. Roll your shoulders gently in circular motions forward 10 times, then backward. Keep your movements smooth and breathe deeply as you go.
You can do this several times throughout the day, particularly when you feel stiffness setting in.
Stand facing a wall, place your palms flat at shoulder height and shoulder width apart. Lean unto the wall by bending the elbows, keeping your body straight, then push back to the starting position.
Wall pushes are a safe way to reintroduce resistance without putting much strain on the joints. Begin with 8–10 reps and build up as you feel stronger.
Staying active doesn’t need to be overwhelming. These simple seated and supported exercises can help you stay strong, steady, and independent, one small step at a time.
At YEG Home Physiotherapy, we provide personalized support for those receiving Senior care in Alberta, right in the comfort of your home.
Ready to move better, feel stronger, and stay independent? Contact us today to book a home visit or learn more about our senior-focused programs!
