Many people believe exercise only matters if you change head to toe into gym gear and block out a full hour. In truth, it’s often the small daily movements you repeat without thinking that help keep you mobile, strong and confident as you age, explains Andy Carr, master trainer and head of fitness at Snap Fitness UK. These simple, consistent actions support healthy ageing by preserving balance, joint function and muscle strength.
According to physiotherapist and clinical Pilates practitioner Elizabeth Muir, many of these movements are so easy to weave into everyday life that you can do them while watching TV, waiting for food to cook, or standing in the kitchen. Together, Carr and Muir share their top 14 bodyweight movements designed to help you stay independent well into your 70s and beyond.
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Meet the Experts
Andy Carr is a master trainer and head of fitness at Snap Fitness UK. Elizabeth Muir is a physiotherapist, clinical Pilates practitioner and breathwork coach at Dr Finlay’s private practice, specialising in restoring mobility and working with people managing chronic fatigue, Lyme disease and Long Covid. She has supported clients up to the age of 97.
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Standing Heel-to-Toe Rock
Gently shifting your weight from heels to the balls of your feet keeps your ankles flexible and builds strength in the lower legs, which is essential for maintaining balance as you get older.
- Muscles worked: calves, ankles, feet
- Stand tall and slowly shift your weight back onto your heels.
- Roll forward onto the balls of your feet with smooth, controlled movement.
Comfortable Squat
A short, manageable squat keeps your hips, knees and ankles working together, supporting everyday actions like sitting, standing and stair climbing.
- Muscles worked: quadriceps, glutes, hips, core
- Stand with feet shoulder-width apart and push your hips back as if sitting.
- Lower only as far as feels comfortable, using support if needed.
Shopping Bag Switch
Carrying weight on one side naturally challenges your grip, shoulders and core. Switching sides helps maintain balanced strength.
- Muscles worked: obliques, lower back, grip
- Hold shopping bags in one hand.
- Swap to the other hand halfway through your walk.
Calf Stretch
If you sit often, calves can tighten quickly, affecting how you walk. A simple wall stretch helps keep your stride smooth and comfortable.
- Muscles worked: calves, Achilles tendon, ankles
- Place hands on a wall and step one foot back, heel flat.
- Bend the front knee until you feel a stretch; hold 20–30 seconds and switch.
Floor Sit-to-Stand
Being able to get down to the floor and back up is a strong indicator of long-term independence, combining strength, balance and coordination.
- Muscles worked: legs, glutes, core, arms
- Lower yourself using support if needed.
- Step one foot forward to stand, using hands if required.
Shoulder Rolls
Slow shoulder circles help undo hours of sitting and screen time, keeping the upper body loose and mobile.
- Muscles worked: shoulders, upper back, neck
- Lift shoulders up, roll them back, then down in a smooth circle.
- After several repetitions, switch direction.
Standing Weight Shifts
Moving your weight gently from side to side activates hip muscles that are vital for walking stability and balance.
- Muscles worked: hips, inner thighs
- Stand tall and shift weight from one foot to the other with control.
Slow Stair Descent
Walking downstairs slowly builds strength through controlled movement, supporting knee health and confidence on uneven surfaces.
- Muscles worked: quadriceps, hamstrings, knees
- Place your whole foot on each step and lower yourself gradually.
Seated Forward Stretch
Stretching forward while seated helps maintain flexibility in the back and legs during everyday moments.
- Muscles worked: hamstrings, calves, spinal muscles
- While seated, reach toward your knees, ankles and toes.
- Alternate hands to gently increase the stretch.
Doorway Chest Stretch
This stretch opens the chest and shoulders, helping counteract rounded posture.
- Muscles worked: chest, front shoulders
- Stand tall in a doorway and hold the frame with one hand.
- Adjust hand height for comfort and repeat on the other side.
Kitchen Counter Spine Reach
Maintaining spinal flexibility reduces fall risk by allowing you to rotate and reach with ease.
- Muscles worked: neck, upper back, spine
- Stand with your back to the counter and reach one arm behind to touch it.
- Alternate sides, returning to the start each time.
Kitchen Tightrope Walk
This barefoot balance drill improves foot awareness and ankle mobility, both key for fall prevention.
- Muscles worked: foot stabilisers, calves
- Walk heel-to-toe in a straight line without looking down.
- Take four steps forward, then four steps back.
Worktop Cat Stretch
Using a kitchen surface for support allows you to stretch the spine and shoulders safely.
- Muscles worked: hamstrings, glutes, back, shoulders
- Place hands on the counter and step feet back.
- Hinge at the hips, keeping your back long and relaxed.
Chicken Head
This exercise helps correct forward head posture and gently releases neck tension.
- Muscles worked: deep neck flexors
- Stand tall and gently draw your chin back, creating multiple chins.
- Release and repeat, adding a side-to-side head tilt if comfortable.
