A physical therapist recommends a low-intensity workout that combines functional exercises, like moving from seated to standing, with single-leg movements to improve balance and reduce fall risk.
Dr. Helfrich explains that practicing these moves with control and intention builds strength, balance, and mobility in a practical, sustainable way. She emphasizes creating a routine that fosters better movement, confidence, and independence over time, rather than focusing on intensity.
The workout can be done three to four times a week using only a sturdy chair and a wall. Exercises include sit-to-stand, standing march, wall push-up, hip hinge, and a gentle walking or marching finisher. Each circuit should be performed with attention to technique, with 30-60 seconds of rest between rounds. As strength and balance improve, rest time can be reduced or repetitions increased.
Helfrich notes that the sit-to-stand should be smooth and controlled, the standing march challenges balance and posture, the wall push-up builds upper-body strength without joint strain, and the hip hinge trains safe bending and lifting. The session ends with a few minutes of gentle walking or marching to cool down and promote cardiovascular health.