30 Workouts to Help Seniors Stay Active and Healthy

11. Standing Calf Raises

Calf raises are a simple yet powerful way to improve ankle strength and balance. Stand behind a sturdy chair and hold the back for support. Slowly lift your heels off the ground, rising onto your toes. Hold the position for a second, then lower your heels back down. Do this 10–15 times. As you get stronger, try it without holding the chair. Strong calves help with stability while walking and reduce the risk of falls.

12. Shoulder Rolls to Ease Tension

Shoulder rolls are a great warm-up and stress reliever. Sit or stand tall with your arms relaxed at your sides. Slowly roll your shoulders up toward your ears, then back and down in a circular motion. Do this 10 times forward, then 10 times in reverse. This exercise loosens tight shoulder muscles and helps improve posture, which is especially important for those who spend a lot of time sitting.