Five Simple Exercises to Help Keep You Moving
Gentle exercises to improve strength, balance and confidence
Staying active is one of the best things you can do to maintain your independence, improve your confidence and support your overall health.
Many people believe exercise has to involve strenuous workouts or long walks, but even a few minutes of gentle movement each day can make a real difference. Regular activity can help improve balance, strengthen muscles, reduce stiffness and make everyday tasks such as getting out of a chair or climbing stairs feel easier.
At First Choice Mobility, many of our customers ask whether they should stop exercising because they are finding walking more difficult.
Our general advice
Keep moving safely and within your own abilities.
Important: If you have a medical condition, have recently had surgery, are recovering from an illness or have concerns about exercising, speak to your GP, physiotherapist or another healthcare professional before starting a new exercise programme.
Quick Summary
These five gentle exercises are intended to help support:
- Leg strength
- Balance and coordination
- Flexibility
- Circulation
- Everyday mobility
The key is not exercising harder—it is exercising safely and regularly.
Exercise 1 – Sit to Stand
One of the best functional exercises you can practise is simply standing up from a chair.
This movement works the muscles in your thighs, hips and core, which are important for everyday activities such as getting out of bed, using the toilet and standing from a dining chair.
How to do it
- Sit towards the front of a solid, sturdy chair that does not have wheels.
- Place both feet flat on the floor, approximately hip-width apart.
- Lean your upper body slightly forwards.
- Push through your legs and stand up slowly.
- Pause when you are standing comfortably.
- Slowly and carefully sit back down.
Aim for 8–10 repetitions, or fewer if that is more appropriate for your ability.
Try not to use your hands if you can stand safely without them. However, you should use the chair arms for support when needed.
First Choice Mobility Insight
Many customers tell us that standing from a chair is one of the first everyday movements they notice becoming more difficult. Practising the movement regularly may help maintain strength, confidence and independence.
Exercise 2 – Heel Raises
Heel raises strengthen the calf muscles and can help support balance and control while standing and walking.
How to do it
- Stand behind a sturdy chair or in front of a stable kitchen worktop.
- Hold the support with both hands.
- Stand upright and look forwards.
- Slowly lift your heels from the floor.
- Pause briefly while balancing on the balls of your feet.
- Lower your heels slowly and with control.
Repeat the movement 10–15 times, or as many times as you can perform comfortably and safely.
Did You Know?
Your calf muscles help to control the movement of your ankles and support your balance as you stand, step and walk.
Exercise 3 – Marching on the Spot
Gentle marching can help improve circulation, coordination and hip movement. It can also provide a simple way to introduce more activity into your day without needing much space.
How to do it
- Stand behind a sturdy chair or beside a stable worktop.
- Hold on for support.
- Lift one knee as high as is comfortable.
- Lower your foot slowly to the floor.
- Repeat with the opposite leg.
- Continue alternating between each leg.
Continue for approximately 30–60 seconds. Start with a shorter time if necessary and gradually increase the duration as your confidence and ability improve.
Seated alternative: Sit upright in a sturdy chair and gently lift one knee at a time, creating a controlled seated marching movement.
Exercise 4 – Shoulder Rolls and Arm Reaches
Maintaining upper-body movement and flexibility can make everyday activities easier, including getting dressed, reaching into cupboards and carrying light shopping.
Shoulder rolls
- Sit or stand upright with your arms relaxed.
- Gently lift your shoulders towards your ears.
- Roll them backwards and then down.
- Repeat the movement approximately ten times.
- Change direction and gently roll your shoulders forwards.
Arm reaches
- Sit or stand in a comfortable, stable position.
- Slowly reach both arms forwards.
- Gently raise your arms as high as is comfortable.
- Lower your arms slowly.
Repeat the arm reach up to 10 times.
Keep the movement slow and controlled. Never force your arms or shoulders into a position that causes pain.
Exercise 5 – Ankle Circles
Keeping your ankles moving can help reduce stiffness and support circulation and flexibility.
This seated exercise may be particularly useful if you spend long periods sitting down.
How to do it
- Sit comfortably in a supportive chair.
- Lift one foot slightly from the floor.
- Slowly rotate your ankle clockwise ten times.
- Rotate the same ankle anti-clockwise ten times.
- Place your foot back on the floor.
- Repeat with your other foot.
Ankle circles can be performed while watching television, sitting at a desk or taking a break during a long journey.
Exercise Safety Tips
Exercise should feel comfortable and should be appropriate for your health, balance and level of mobility.
Remember to:
- Wear secure and supportive footwear.
- Exercise in a clear, well-lit space.
- Remove loose rugs, cables and other trip hazards.
- Keep a sturdy chair or worktop nearby for support.
- Avoid using a chair with wheels.
- Move slowly and avoid sudden changes of position.
- Stay hydrated.
- Stop if you feel dizzy, unwell or experience pain.
Listen to your body and progress gradually. It is better to complete a small number of movements safely than to continue when you feel tired or unstable.
Myth vs Fact
Myth
If you use a mobility scooter or powerchair, exercise is no longer important.
Fact
Gentle movement can still play an important role in maintaining strength, flexibility, circulation and general wellbeing when you use mobility equipment.
When Should I Seek Professional Advice?
Speak to your GP, physiotherapist or another appropriate healthcare professional before exercising if you are unsure whether these movements are suitable for you.
You should also seek professional advice if:
- You experience chest pain during exercise.
- You feel dizzy, faint or unusually short of breath.
- A movement causes new or worsening pain.
- You have recently had surgery or spent time in hospital.
- You are recovering from a stroke, fall or serious illness.
- You have Parkinson’s disease, Multiple Sclerosis or another neurological condition and would benefit from personalised exercises.
Stop exercising and seek urgent medical advice if you experience chest pain, severe breathlessness, fainting or another sudden and concerning symptom.
Further Reading and Trusted Advice
These organisations provide further information about physical activity, strength, balance and staying active in later life.
NHS – Physical Activity Guidelines for Older Adults
General NHS guidance about remaining active from the age of 65.
NHS – Strength Exercises
Gentle strength exercises that can be followed at home.
NHS – Balance Exercises
Simple balance exercises intended to support health and mobility.
Age UK – Being Active as You Get Older
Practical advice about finding suitable and enjoyable ways to remain active.
Chartered Society of Physiotherapy
Physiotherapy-led information about staying strong and active as you age.
Continue Reading in Our Advice Centre
You may also find these First Choice Mobility guides helpful:
Mobility Products That May Help
The right mobility equipment can provide additional support while helping you remain active and independent.
Our Advice
Staying active does not mean pushing yourself beyond your limits.
Small amounts of gentle movement, performed regularly, may have a positive effect on strength, flexibility, confidence and independence.
The most important thing is to choose exercises that are safe, enjoyable and appropriate for your own health and abilities.
If you are unsure where to begin, ask your GP or healthcare professional whether a physiotherapy assessment or suitable local exercise programme may be helpful.
Need More Help?
If you are looking for mobility equipment to help you remain active and independent, our experienced team is always happy to offer honest, practical advice.
Whether you are considering a walking aid, mobility scooter, powerchair or rise and recline chair, we will help you explore the most appropriate options for your needs.
Freedom, with Confidence
At First Choice Mobility, we believe maintaining your independence starts with keeping active, staying confident and choosing the right support when you need it.
Our goal is to help you continue enjoying everyday life with the right advice and the right equipment.
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