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A SIMPLE RITUAL FOR EVERYDAY WELLBEING

Strength and balance exercises can support mobility, stability and confidence as you age. Try this simple routine two to three times each week:

1. Chair sit-to-stands: Sit near the front of a sturdy chair, place your feet hip-width apart and stand without using your hands where possible. Slowly sit back down. Repeat 8–10 times.
2. Wall push-ups: Place your hands against a wall at shoulder height. Bend your elbows to bring your chest towards the wall, then gently push away. Repeat 8–10 times.
3. Heel raises: Hold the back of a chair for support, slowly rise onto your toes and lower your heels with control. Repeat 10 times.
4. Supported balance: Holding a bench or chair, lift one foot slightly from the floor and balance for up to 10 seconds. Repeat on the other side.
Begin with one round, move slowly and rest when needed. As the exercises become easier, gradually add more repetitions or a second round.

Australian guidance recommends including strength activities at least twice each week, alongside exercises that support balance and mobility.
Choose a clear, stable space and stop if you feel pain, dizziness or unusual discomfort.

Speak with your doctor, physiotherapist or exercise physiologist before beginning a new routine when managing an injury, health condition or balance concerns.