1. Sit-to-Stand
How: Stand from a stable chair, then lower yourself slowly. Use the armrests if needed.
Gentle4–6 repsBuilding6–10 repsActive8–12 reps
Watch out: Keep knees tracking over feet. Do not drop into the seat.
Guide 02 · Physical activity
Exercise at your own level — 12 illustrated how-to cards
Choose a comfortable starting level, follow the illustrated steps, and adapt the plan to your health and mobility.
Move safely, at your own level
Choose a starting level based on what you can do comfortably today—not your age. Each card shows how to do the movement, an optional starting range, and what to watch for.
Choose a starting level
Level 1 · Gentle start
New to exercise, returning after a break, or needing support. Begin with one set and longer rests.
Level 2 · Building strength
Comfortable with daily walking and basic movements. Try one or two sets.
Level 3 · More challenge
Already exercising regularly with good control. Add resistance gradually, not just repetitions.
These are illustrative starting ranges, not medical prescriptions or validated clinical tiers. Start below the suggested range if needed. If you have a condition affecting safe exercise, ask your clinician or physical therapist for individualized guidance.
12 illustrated exercise cards
Move slowly and breathe normally. Rest between sets. Most strengthening exercises can be done on two nonconsecutive days each week.
How to use these cards: Start with 1 set at your level — Gentle, Building or Active — and progress to 2 sets as you get stronger. On the walking card, the numbers are minutes, not repetitions.
Try a guided session
Pick a short routine and the site will walk you through it — one movement at a time, at the Gentle level. Rest whenever you like.
Start with what feels comfortable. You do not need to finish every movement. Stop or skip anything that hurts, and keep a sturdy chair or counter within reach.
Well done!
2. Supported Heel Raises
How: Hold a sturdy counter, rise onto your toes, pause, and lower slowly.
Gentle5–8 repsBuilding8–12 repsActive12–15 reps
Watch out: Keep both hands near support; avoid rocking.
3. Wall Push-Ups
How: Place hands on a wall. Bend your elbows and bring your chest toward the wall; push back.
Gentle4–6 repsBuilding8–10 repsActive10–15 reps
Watch out: Keep body straight; step closer to reduce effort.
4. Hip Bridge
How: On a firm mat, bend your knees, lift hips gently, then lower with control.
Gentle3–5 repsBuilding6–10 repsActive10–12 reps
Watch out: Optional: skip floor exercises if getting up is difficult; never strain your back.
No floor? Try this instead: Standing Hip Extension — hold the back of a sturdy chair, move one leg straight behind you and squeeze your buttock, then lower slowly. 8–10 times on each leg.
5. Side-Lying Leg Lift
How: Lie on your side and raise the top leg a short distance; lower slowly.
Gentle4–6 reps each sideBuilding8–10 reps each sideActive10–15 reps each side
Watch out: Keep hips stacked; use a pillow if needed.
No floor? Try this instead: Standing Side Leg Lift — hold a chair for support, lift one leg out to the side with your toes pointing forward, then lower slowly. 8–10 times on each leg.
6. Straight-Leg Raise
How: Lie on your back with one knee bent; slowly lift the other straight leg and lower.
Gentle4–6 reps each sideBuilding8–10 reps each sideActive10–12 reps each side
Watch out: Avoid if it increases back or hip pain.
No floor? Try this instead: Standing Straight-Leg Raise — hold the back of a sturdy chair, lift one straight leg slowly in front of you, only as high as feels comfortable, then lower with control. Alternate legs, 8–10 times each.
7. Seated Bottle Press
How: Sit tall with light bottles at shoulder height; press up only through a comfortable range.
Gentle4–6 repsBuilding8–10 repsActive10–12 reps
Watch out: Use very light weight or no weight; avoid painful overhead motion.
8. Seated Band Row
How: Secure the band safely in front of you. Pull elbows backward and release slowly.
Gentle5–8 repsBuilding8–12 repsActive12–15 reps
Watch out: Inspect the band and anchor; never attach to an unstable object.
9. Seated Knee Extension
How: Sit tall, slowly straighten one knee, pause, then lower; switch legs.
Gentle5–8 reps each sideBuilding8–12 reps each sideActive12–15 reps each side
Watch out: Do not kick or lock the knee.
10. Supported Balance Stand
How: Hold a counter and practice a narrow stance or briefly lift one foot.
GentleHold 5–10 secondsBuildingHold 10–20 secondsActiveHold 20–30 seconds
Watch out: Always keep a hand close to a stable support; no eyes-closed challenge.
11. Walk at Your Pace
How: Walk indoors or on a flat, well-lit route; rest as needed.
Gentle5–10 minutesBuilding10–20 minutesActive20–30 minutes
Watch out: Use prescribed mobility aids; avoid carrying weights if balance is uncertain.
12. Band Pull-Apart
How: Hold a light band in front of chest; gently separate hands, then return slowly.
Gentle4–6 repsBuilding8–10 repsActive10–12 reps
Watch out: Keep shoulders relaxed; avoid pulling to pain or snapping the band.
A realistic weekly plan
Pick activities you enjoy. A useful long-term goal for many older adults is 150 minutes of moderate aerobic activity per week, muscle strengthening on at least two days, plus balance activities. If you cannot meet that target, do what is safely possible; even small amounts count.
| Day | Example |
|---|---|
| Mon | Gentle strength: 3–5 chair/wall exercises, 1 set each |
| Tue | Walk 5–20 minutes, in shorter bouts if needed |
| Wed | Supported balance practice and gentle mobility |
| Thu | Walk or another comfortable aerobic activity |
| Fri | Strength practice again, with a rest day between muscle groups as needed |
| Sat | Easy walk, stretching, or a supervised community class |
| Sun | Recovery or light movement |
This is a flexible example, not a requirement to exercise every day. Increase time or difficulty gradually based on comfort and recovery.
Safety comes first
Get individualized advice before starting if you have unstable symptoms, recent surgery or fracture, significant dizziness, repeated falls, severe osteoporosis, or other conditions that limit movement. A physical therapist can help adapt exercises and mobility aids.
Stop immediately if you develop chest discomfort, unusual shortness of breath, faintness, new weakness, or severe pain. Call 911 for emergency symptoms such as chest pain or stroke signs.
Use a stable chair or countertop, clear the floor, wear secure shoes, and avoid holding your breath. Floor exercises are optional; do not attempt them if getting down or back up is unsafe.
Further guidance
Adapted from the eight Chinese-language exercise illustrations supplied for this project. Illustrations have been redrawn with English-only presentation. Repetition ranges are suggested teaching examples, not copied medical recommendations.
CDC: Physical Activity for Older Adults · National Institute on Aging: Exercise and Physical Activity
Educational information only; not a substitute for individualized medical advice. Review with a qualified professional before public distribution.