30 Workouts to Help Seniors Stay Active and Healthy

Akanksha Sharma

25. Wall Angels for Postural Support

Portrait of smiling mature woman at home leaning against a wall. Photo Credit: Envato @westend61

To counteract slouching, try wall angels. Stand with your back flat against a wall, feet a few inches forward, and arms raised in a goalpost shape. Keeping your arms and shoulders touching the wall, slowly raise your arms upward, then back down, like making a snow angel. Do 8–10 slow reps. This move helps open the chest, strengthens upper back muscles, and reinforces proper posture—making daily movements easier and reducing strain on the spine.

26. Seated Leg Extensions for Knee Strength

sportswoman exercising on leg extension machine under supervision of instructor. Photo Credit: Envato @kegfire

Great for building leg strength without stress on joints, seated leg extensions are simple and effective. Sit upright in a chair with feet flat on the floor. Slowly extend one leg out straight, flexing your foot and tightening your thigh muscle. Hold for a few seconds, then lower back down. Repeat 10–15 times per leg. This low-impact move strengthens the quadriceps, which support knee joints and make walking and rising from a chair easier.

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25. Wall Angels for Postural Support

26. Seated Leg Extensions for Knee Strength

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