Convenience and consistency are the essential ingredients in this gentle home workout.
Designed by Dr Christynne Helfrich, a doctor of physical therapy at Hinge Health who specializes in working with beginners and older adults, it is centered around simple, familiar movements that people are already doing in their day-to-day lives.
For example, it combines functional exercises—like going from seated to standing to replicate the action of getting in or out of a chair—with single-leg movements that will improve your ability to avoid falls.
“By practicing these moves with a bit more control and intention, you can build strength, improve balance and support mobility in ways that are practical and sustainable,” says Helfrich.
With repetition and gradual progression, she believes it is possible to foster “movement optimism” in people who are new or unfamiliar with exercise.
“What matters here is creating a routine that leads to better movement, more confidence, and greater independence over time rather than pushing for intensity,” she tells Fit&Well.
How to do the workout
Helfrich says this low-impact circuit can be performed three to four times a week.
All you need is a sturdy chair and a wall for support.
Perform the exercises one to four as a circuit, performing one after the other, taking your time to refine the technique rather than rushing through the required repetitions.
Rest for 30-60 seconds after completing a circuit. Complete two or three circuits in total.
Reduce how long you rest for, or increase the reps or rounds, as your strength, mobility and balance improve—or as time allows.
Finish with one set of exercise five, the gentle walk/standing march. Wrapping up the session with a few minutes of light movement will help gently cool down your body and promote cardiovascular health.
1. Sit-to-stand
Reps: 8-12
- Sit in a sturdy chair with your feet flat on the floor, hip-width apart.
- Extend your spine, then lean slightly forward and press through your heels to stand up without using your hands.
- Push your hips back and bend your knees to slowly lower yourself back into the seat with control.
Helfrich says: “The key is to stay smooth and steady, rather than using momentum or dropping quickly into the chair. Take your time here, there’s no need to rush.”
2. Standing march
Reps: 20-30sec each side
- Stand tall, and if needed, keep a chair or wall nearby for support.
- Slowly lift one knee to a comfortable height, then lower it back down with control.
- Repeat on the other side.
- If you feel steady, you can pause at the top for a moment to challenge your balance further.
Helfrich says: “Try to keep your posture upright and avoid leaning side-to-side. This one is all about balance and control, so think about staying tall through your spine as you move.”
3. Wall push-up
Reps: 8-12
- Stand facing a wall and place your palms on it at shoulder height.
- Step your feet back slightly so your body is leaning forward.
- Engage your core and ensure your body is in a straight line from head to heels.
- Bend your elbows to bring your chest toward the wall.
- Push through your hands to extend your arms, pressing your body back to the start.
- Move with control, keeping your body aligned and avoiding letting your hips sag or your head jut forward.
Helfrich says: “This movement is a great way to build upper-body strength without putting too much strain on the joints.”
4. Hip hinge
Reps: 8-10
- Stand with your feet hip-width apart and a slight bend in your knees.
- Push your hips back and hinge your torso forward until you feel a slight stretch in your hamstrings—ensure your back doesn’t round or arch, staying in a neutral position.
- Push your hips forward to stand upright.
- If it feels uncomfortable in your back, try making the movement smaller and more controlled.
Helfrich says: “This movement helps train how to bend and lift safely, which comes up often in daily life. It may help to think about closing a door behind you with your hips.”
5. Finisher: Gentle walking or marching in place
Sets: 1 Time: 3-5min
- Finish the session with a few minutes of gentle walking, outside if possible.
- If space is limited, you can instead march on the spot, remembering to drive your arms forward and back to replicate the motion of walking.
Helfrich says: “Keep the pace comfortable and steady, and focus on breathing naturally. It doesn’t need to feel intense, as the goal is just to keep your body moving.”
Dr Christynne Helfrich PT, DPT, OCS is a doctor of physical therapy at Hinge Health. She has been a practicing clinician since graduating from The Graduate Center, City University of New York, in 2010. She is a Board Certified Orthopedic Specialist and member of the American Physical Therapy Association. Before joining Hinge Health, she honed her skills across a diverse range of outpatient settings, including collaborating with collegiate sports teams.