Avoid Atrophy!Gentle strength and balance
Movement practice for aging well — article adaptation
1 round · about 8 min each
Inspired by NYT reporting: https://www.nytimes.com/2026/09/09/well/move/aging-mobility-balance-workout.html . Shortened selection; substitutes supported movement for kneeling transitions, hip CARs, liftoffs and inchworms. Our selections, targets and timing are draft adaptations, not a reproduction, treatment plan, reviewed dose or publisher endorsement.
Round 1: Equipment: Sturdy chair. Equipment: Mat or carpeted floor. Equipment: Step or stairs.
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Get reminders for this routineThe rounds
Adapted movement practice
Rest as needed; time is an estimate. Use stable supports and manageable weights. Stop for pain, dizziness or unusual breathlessness.
- Leg swings5 each side
Equipment: Sturdy chair.
How to do it
Hold a chair or wall. Swing one leg forward and back in a relaxed arc, gradually going a little higher. Switch legs.
Find a video - Glute bridge10
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body is straight from knees to shoulders. Lower slowly.
Find a video - Bird dog5 each side
Equipment: Mat or carpeted floor.
How to do it
On hands and knees, reach one arm forward and the opposite leg back until both are level. Pause, return, and switch sides.
Find a video - Step-up10 each side
Equipment: Step or stairs.
How to do it
Step up onto a low step with one foot, bring the other up to meet it, then step down under control. Lead with the same leg for all reps, then switch.
Use a handrail or wall for balance.
Find a video - Sit to stand8
Equipment: Sturdy chair.
How to do it
Sit near the front of a sturdy chair, feet under your knees. Stand up without using your hands if you can, then lower slowly until you touch the seat.
Use a chair that will not slide. Put a hand on the armrest or a counter if you feel unsteady.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.