Mobility is the difference between “I can get up and go” and “I’ll just stay seated.” The good news is that senior mobility exercises don’t have to be complicated, or long, to help.
Think of mobility like oiling a squeaky hinge. A little attention, done often, helps the whole system move better. The exercises below focus on the skills that matter most for daily life, standing up, steady walking, and safe balance, using a chair or counter for support.
If you’re a caregiver in the East Bay, these are also easy to cue and supervise without turning the living room into a gym.
Start smart: safety rules that prevent falls
Before you begin, set yourself up for success.
Quick safety checklist
- Use a stable chair (not on wheels) and a countertop for support.
- Wear supportive shoes, or go barefoot only if your floors aren’t slippery.
- Clear throw rugs, cords, pets underfoot, and clutter.
- Keep a phone nearby, and don’t exercise when you’re rushed.
Pain vs. normal effort
- OK: mild muscle burning, warmth, or “working” feeling.
- Not OK: sharp pain, joint pinching, sudden pulling, numbness, or pain that changes your walk.
- Stop right away if you feel chest pain, faintness, spinning, unusual shortness of breath, or new swelling.
Breathing rule that keeps you steady Don’t hold your breath. A simple cue is: exhale on effort, inhale on the easier part.
Brief medical note (please read): Talk with a healthcare professional before starting or changing exercise if you have osteoporosis, joint replacements, vertigo, uncontrolled blood pressure, or recent surgery, or if you’re unsure what’s safe for you. This article shares general education, not medical advice. For broader guidance on older adult activity, see the National Institute on Aging’s page on exercise and physical activity and the CDC’s Moving Matters for Older Adults.
What you’ll need (keep it simple)
You can do everything here with a few basics:
- A sturdy chair with a back
- A wall and/or kitchen counter
- A towel (for grip or gentle stretching)
- A light resistance band (optional)
- A small timer (phone is fine)
Exercise 1: Sit-to-Stand (strong legs for real life)
Purpose/benefit: Builds leg strength for getting up from chairs, toilets, and cars, and improves steady standing.
Steps
- Sit near the front of a sturdy chair, feet hip-width, toes slightly out.
- Scoot feet back a little so shins tilt forward.
- Lean your chest forward “nose over toes,” then stand up.
- Pause tall for 1 second, then sit back down slowly.
Reps/time: 1 to 3 sets of 6 to 10 reps, rest 30 to 60 seconds.
Breathing cue: Exhale as you stand, inhale as you sit.
Safety warnings: Use armrests or push from the seat if needed. Stop if you feel knee pain that’s sharp or increasing.
Make it easier: Sit on a slightly higher chair cushion, or use hands on armrests.
Make it harder: Cross arms over chest, slow the lowering to a 3-count.
Exercise 2: Supported Marching (hip mobility and safer walking)
Purpose/benefit: Trains hip flexion and single-leg balance, which supports smoother steps and curb navigation.
Steps
- Stand tall at a counter, fingertips resting lightly.
- Lift one knee as if marching, then lower with control.
- Alternate sides, keep posture tall, eyes forward.
- Add a gentle arm swing with the free arm if steady.
Reps/time: 30 to 60 seconds, repeat 2 times.
Breathing cue: Breathe steadily, exhale on each lift if that helps rhythm.
Safety warnings: Don’t lean your body sideways to “help” the leg lift. If you feel unsteady, keep both hands on the counter.
Make it easier: March lower, or slow down.
Make it harder: Pause 2 seconds at the top of each march (only if safe).
Exercise 3: Heel Raises and Toe Raises (ankle strength for balance)
Purpose/benefit: Strong ankles help with balance reactions and foot clearance, a big deal for fall prevention.
Steps
- Stand behind a chair, hands on the backrest.
- Rise onto your toes slowly, then lower fully.
- Shift back slightly and lift your toes up (heels stay down), then lower.
Reps/time: 8 to 12 heel raises, then 8 to 12 toe raises, repeat 1 to 2 rounds.
Breathing cue: Exhale as you lift, inhale as you lower.
Safety warnings: Keep knees soft, don’t lock them. If you cramp, stop, shake out, and drink water.
Make it easier: Smaller range of motion, more hand support.
Make it harder: Do heel raises on one leg at a time (keep two hands on support).
Exercise 4: Tandem Stance (heel-to-toe balance practice)
Purpose/benefit: Improves balance control for narrow spaces, turns, and uneven sidewalks.
Steps
- Stand next to a counter, one hand ready to hold.
- Place one foot directly in front of the other, heel close to the front toe.
- Stand tall, look at a fixed point on the wall.
- Hold, then switch which foot is in front.
Reps/time: Hold 10 to 30 seconds per side, repeat 2 times.
Breathing cue: Slow, quiet breaths, relax shoulders.
Safety warnings: Keep a hand hovering over the counter. Step out of the position if you wobble, then reset.
Make it easier: Widen the stance (little space between feet).
Make it harder: Turn your head slowly left and right while holding (only if no dizziness).
Exercise 5: Seated Row (posture support for steadier steps)
Purpose/benefit: Strengthens upper back muscles that help posture, arm swing, and confidence while walking.
Steps
- Sit tall in a chair, loop a band or towel around your feet.
- Hold ends, elbows straight, shoulders relaxed down.
- Pull elbows back, squeeze shoulder blades gently.
- Slowly return to start without slumping.
Reps/time: 1 to 3 sets of 8 to 12 reps.
Breathing cue: Exhale as you pull, inhale as you return.
Safety warnings: No shrugging toward ears. Stop if you feel tingling, sharp shoulder pain, or neck strain.
Make it easier: Use a towel (less resistance), smaller pull.
Make it harder: Pause 2 seconds at the “squeeze,” or use a slightly stronger band.
A simple weekly mobility checklist (print or screenshot)
Aim for short sessions you’ll actually do. The CDC notes important benefits of activity for older adults, including better function and reduced fall risk over time, in their overview of physical activity benefits for adults 65+.
| Day | 10-min Mobility Session | Notes (energy, pain, balance) |
|---|---|---|
| Mon | ☐ | |
| Tue | ☐ | |
| Wed | ☐ | |
| Thu | ☐ | |
| Fri | ☐ | |
| Sat | ☐ | |
| Sun | ☐ |
Easy routine idea: Sit-to-Stand, Supported Marching, Heel and Toe Raises, Tandem Stance, Seated Row. That’s it.
If you’d like hands-on help building safer daily routines at home, see Senior home care services overview and Respite care for senior caregivers. To talk through scheduling support in Walnut Creek and nearby East Bay cities, use the Contact Errand Runners senior care team. You can also learn more about the team on About Errand Runners senior home care.
Conclusion: small practice, better days
Mobility doesn’t come back from one perfect workout. It comes from steady, safe repetition. Pick two or three senior mobility exercises from this list, anchor them to a daily habit (after coffee, before lunch), and build from there.
Your goal isn’t to “push through.” It’s to move with control, stay steady, and keep doing the things that make life feel like yours.
