Sport and Health

Easy Everyday Exercises

Written by Antonio Payne-Lupe

Retirement is the perfect time to try some new things and pick up some healthier habits you may not have had time to consider in your working years. I have compiled a list of exercises that can be easily done at the comfort of your home  and without any special equipment. This list focuses on the entire body and can be completed in 30 to 40 minutes. Doing these exercises everyday will help you stay fit and provide peace and longevity.

Marching in place

Are of focus – Cardio.

Time – 5 mins

Benefits – Marching in place elevates your heart rate, improves blood sugar levels, and burns calories and fat, all of which help with weight loss. This low impact cardio exercise won’t put too much stress/pain on your joints.

Procedure – Stand up straight and raise your knee up as high as possible, then lower it back down. You can hold onto something to help give you support while doing this exercise. Remember to keep taking deep breaths throughout this exercise. Want to make it more effective? Do it every time you see commercials while watching telly.


Wall push-ups

Area of focus – Upper body core strength

Set – 20 repetitions / 2 sets

Benefits – This is a safe exercise to help develop functional core strength.

Procedure – Stand at arm’s length in front of a wall. Simply place your hands against the wall at shoulder width apart and shoulder height level. Keep your feet fixed on the ground and inhale as you bring your body towards the wall. Exhale as you press the wall away and return to the starting position.

Shoulder rolls

Area of focus -arms, back and shoulders.

Set –  20 repetitions / 2 sets

Benefits – This exercise will help strengthen the arms, back and shoulders. It will also help improve with mobility, lifting ability and maintain good posture.

Procedure – Sit down on a chair, breathe in and lift the shoulders up toward the ears. Move the shoulders back, squeezing the shoulder blades together. Exhale and drop the shoulder back.

Hand clench

Ares of focus – forearm muscles, wrists and grip.

Set – 2 mins each hand.

Benefits – This exercise will improve your grip strength and strengthen your forearm muscles and wrists. This will help with everyday tasks such as gardening and carrying your groceries.

Procedure – Hold a tennis ball and have it placed in the center of your hand. Simply squeeze the ball for 3 secs and then release. You can do this exercise while standing, sitting down or reading a book.

Sit to stand

Area of focus – Balance and Stability

Set – 15 repetition / 2 sets

Benefits – Pelvic mobility, trunk control, sensation in the feet, core and leg strength, as well as lower body flexibility, all contribute to maintaining this functional sit to stand skill.

Procedure – Sit down on a chair and have your arms crossed in front of your chest. Have your hands placed on the opposite shoulder. Your back must be straight and your feet need to be flat on the ground. Simply stand up and sit back down on the chair. 

Back leg raises

Area of focus – Lower back and bottom muscles

Set – 15 repetitions / 2 sets

Benefits – This is an easy and safe strength exercise to help strengthen your lower back and your bottom.

Procedure – Have a chair placed in front of you and stand behind the chair. It’s important to always keep your back straight and don’t bend your knees. Start this exercise by slowly lifting your leg and hold this position for one second. Then you can slowly bring your leg back down. Repeat with other leg.


Doing Yoga everyday will slow down osteoporosis by increasing bone’s density and strength. It is very important for mental health as practicing yoga everyday relieves stress, reduce anxiety, lower heart rate, improves blood pressure and boost immunity. Many seniors claim to have better sleep after including yoga in their daily routine.

Butterfly pose

Area of focus – inner thighs and groin tissue

Set – hold for 5 seconds and repeat 5 times

Benefits – This pose will stretch the thighs and knees, this will help decrease pain and stiffness in the joints. This will also help clear the bowel movements allowing the digestive system to function better.

Procedure – Come to a seated position and bring the soles of your feet together. Keep your spine tall and abs pulled in tight. Grab hold of each foot with your hands and place elbows against your inner thighs. Keeping your spine long, inhale to prepare, and as you exhale, slowly lower your torso forward pause when you feel the stretch.

Bird dog

Area of focus – inner thighs and groin tissue

Set – hold for 5 seconds and repeat 5 times

Benefits – This pose is great for improving balance and strengthening your core and back.

Procedure – Simply kneel onto the floor on all fours, have your knees bent in a 90 degree angle and have them positioned under your hips. Keep your core tight and make sure that you’re spine is straight. Keep your hips and shoulders aligned to the floor and your head faced down. Breathe out slowly and stretch your left arm in front and lift your right leg up. Hold this position for five seconds, breathe in and slowly lower yourself back to your normal position. Repeat this with the opposite arm and leg.

Downward dog

Area of focus – whole body – abdomen, shoulders, arms and legs.

Set – hold for 5 seconds and repeat 5 times

Benefits – This yoga pose will help strengthen the whole body – abdomen, shoulders, arms and legs. This stretches the spine, calves, ankles, hamstrings and the back of the body. This will also help seniors with wrist issues.

Procedure – Start off by having your hands and knees on the floor. Press up with both of your hands and feet. Have your toes tucked under and have your back and hips lifted up until it forms a pyramid. Straighten your knees, draw your thighs back and lift your hips up to the ceiling. Try to keep your heals down and keep your arms straight. Use your legs and your core to bring the weight back as much as possible. Stay in this position for five seconds and do this three times. Inhale and exhale slowly.


All these exercises looks difficult at first, start with one exercise a day and eventually you’ll be doing the entire list just like that. I’m sure that doing this exercises regularly will help you stay fit and strong. Feel free to contact me if you have any doubts or questions you’ll like to ask. My email address is


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