Improve your health with these simple exercises

Let’s start by addressing the elephant in the room: Aging doesn’t equal decline. Getting older doesn’t automatically include growing weaker, slower and more fragile. As Kris Herbert, founder and certified personal trainer at The Gym Venice, says, “Strength isn’t reserved for the young. With intentional training, adults over 40 can not only maintain but build muscle, energy, and confidence. Aging isn’t the enemy — inaction is.”

In other words, you can rewrite your story of what aging looks like.

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Key questions to ask yourself

To begin your fitness journey, ask yourself these questions to help assess your readiness and set realistic goals:

Cardiovascular Health: Can I walk a mile in under 15 minutes? Can I walk briskly for 30 minutes without feeling out of breath?
Strength: Can I perform 10 repetitions of a chair squat or wall pushup with good form? Can I carry a full bag of groceries without struggling?
Balance: Can I stand on one leg for at least 10 seconds with my eyes open?
Flexibility and Mobility: Can I comfortably sit on the floor and stand back up without using my hands or knees for support?
Consistency: Can I commit to a few short workouts each week, even if they’re only 10-15 minutes long?

Remember, consistency is more important than intensity. Any movement is better than none. Incorporate a variety of exercises into your routine to help stave off boredom.

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Mixing cardiovascular, strength and balance training

Each of these elements is important for improving your fitness and increasing your longevity. Herbert said you should prioritize strength training at least two to three times a week to combat muscle loss. Cardiovascular training supports heart health and endurance; brisk walking, rowing, and cycling are all great low-impact options. Try to fit in a little cardio daily.

Practice balance and mobility daily, too, he said. “Even just a few minutes each day will prevent falls and keep your body responsive. Your goal isn’t exhaustion but building a body that’s prepared for life.”

First — and especially if you’ve been sedentary for a long time — start small. Begin with basic movements and focus on mastering proper form, said Herbert. “Avoid jumping into intense programs promising quick results. Those programs often lead to frustration or injury.”

Some of the most effective, simple exercises are ones you can do at home. Simple bodyweight movements go a long way:

Squats
Pushups against a countertop or wall
Step-ups
Planks
Sit-to-stands from the floor

For balance, try standing on one leg or slow, controlled walking drills. These exercises require no equipment, just consistency and attention to form.

Cardiovascular

These exercises strengthen your heart and lungs, improve circulation, and can reduce the risk of chronic diseases. Aim for about 150 minutes of cardio per week, like a 30-minute walk after dinner or first thing in the morning on the weekends.

Start with low-impact activities, which are easier on your joints.

An easy, low-impact option? Brisk walking.
If you’ve got joint pain, swimming and water aerobics are great, too, since the water supports your body.
Prefer to move a bit more? Cycling outdoors or at a gym gets your heart rate up without the pounding your feet (and body) take when you jog or run.
Another fun option? Dancing! Grab your partner (or grandchild), turn your stereo up and let loose. Or check to see if any organizations in your community offer dance lessons.

An important caveat: Start slow and gradually increase your cardio’s duration and intensity as your fitness improves. Always listen to your body,and it is always a good idea to talk with a healthcare professional before starting a new fitness routine.

Strength training

Strength training is critical for preventing age-related muscle and bone loss (sarcopenia and osteoporosis). Building muscle also boosts your metabolism and helps with weight management. Incorporate exercises that use resistance from weights, resistance bands, and your own body weight. Focus on compound movements like squats, lunges, and pushups (and you can totally do vertical pushups against a wall, back of a chair, or kitchen counter). Try for two to three sessions each week on nonconsecutive days to give your body time to recover.

Balance training

Poor balance can create a major risk factor for falls. Exercises like yoga and Tai Chi are great for improving stability and coordination. Simple exercises, like standing on one foot or walking heel-to-toe, work well, too. Here are a few others to try:

Weight shifting
- Stand with your feet hip-width apart.
- Slowly shift your weight forward onto your toes, then back to center.
- Slowly shift your weight back onto your heels, then back to center.
- Lean to your right as far as you can without lifting your feet, then return to center.
- Lean to your left as far as you can without lifting your feet, then return to center.
Heel raises: Heel raises are a great way to improve your balance and strengthen the muscles that help you walk and climb stairs.
Stand with your feet hip-width apart, holding onto a sturdy surface for support if needed.
Slowly rise onto the balls of your feet.
Hold for a second or two, then gently lower back down.
Once you’re comfortable, increase the challenge by doing the exercise on one foot at a time.
Forward and backward stepping: Once you’re comfortable with the first two exercises, try this one to improve your balance and leg strength.
- Stand with your feet hip-width apart and your arms relaxed at your sides.
- Step your right foot forward, then return to the starting position.
- Step your right foot backward, then return to the center.
- Repeat the steps with your left foot.
- Level up the challenge by performing all the repetitions on one leg before switching, or alternating your legs with each step.
Standing feet together (a great one to try when you’re waiting for your coffee to brew or during a commercial while watching TV). Bringing your feet together creates a smaller base of support, which challenges your balance and forces your core to stabilize.
- Stand with your feet touching and your arms extended straight out to your sides.
- Hold this position for as long as you can without stepping out of place.
- Once you can hold this position for at least a minute, increase the challenge by putting your arms down. Then try it with arms crossed over your chest.
- Getting easier? Try the whole sequence again (arms out, arms at side, arms crossed) with your eyes shut.
Check out these and other balance exercises here.

Don’t forget about nutrition

Nutrition is the foundation that supports your progress. No matter how much or how hard you train, your body can’t build or maintain muscle without enough protein. “You can’t out-exercise a poor diet, and you can’t eat your way past the risks of a sedentary life,” said Dr. Jason Sonners, founder of HBOT USA.

Nutrition provides fuel (carbs and fats) and building blocks (protein) for exercise. “Exercise is the signal, but nutrition determines how effectively your body responds,” said Herbert.

Staying motivated

Celebrate the small, measurable wins, whether that’s lifting a heavier weight, walking faster without losing your breath, balancing on one foot longer, getting up from the floor with less help, or moving without pain. Your progress might feel slow, but each consistent step builds on the others over time. Setbacks are normal, too. What matters most? Showing up again and again, even when you’re just not feeling it.

Improve your health with these simple exercises

Key questions to ask yourself