From the age of 65, walking is still a healthy habit, but it is no longer enough to maintain the muscle strength, stability and balance that the body needs. Over time, muscle fibers shrink, joints lose mobility, and coordination becomes more difficult.
That is why more and more specialists recommend complementing walks with simple, safe strengthening exercises adapted to older adults.
Below you will find a routine of three exercises recommended by health professionals to work legs, hips and upper body without the need for special equipment.
1. Chair squat: strengthening legs safely
The chair squat is one of the most practical and functional exercises for older adults, as it replicates an everyday movement: sitting down and standing up.
Why it’s helpful
- It activates quadriceps and glutes, essential muscles for walking with stability.
- Reduces the risk of falls by improving control and strength.
- It can be adapted to different levels of mobility.