SIMPLE HOME WORKOUT FOR SENIORS AND THOSE WITH DISABILITIES!

 

Home Workouts for Seniors and Disabled!

Simple Routines to Build Strength, Balance & Mobility

As we age, maintaining strength, mobility, and balance becomes essential to staying independent and injury-free. Fortunately, you don’t need a gym or fancy equipment—just a few functional movements and some consistency.

Certified personal trainer Emma Goodman-Horne (aka @emergy100) specializes in workouts for seniors and recommends this three-move circuit designed for anyone over 60. It focuses on functional strength using simple, effective exercises that mimic everyday movements.

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Beginner-Friendly 3-Move Circuit

You'll need:

• A chair

• A pair of 2kg dumbbells (or water bottles)

• A sturdy surface for balance support

How to perform:
Complete 3 sets of 10 reps per exercise. You can do this workout a few times a week or spread the moves throughout your day.

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1. Squats

Goal: Strengthen legs, hips, and core while improving balance and mobility.

Options:

• Chair Squat
  Sit and stand from a chair without using your arms.
  Sets: 3 | Reps: 10

• Chair Squat with Leg Balance
  Add a leg raise after standing for extra balance work.
  Sets: 3 | Reps: 10 (5 leg raises per leg)

• Bodyweight Squat
  Perform standing squats without a chair, aiming for thighs parallel to the floor.
  Sets: 3 | Reps: 10

“I try to do squats while waiting for the kettle to boil—building it into your daily routine helps form habits,” says Goodman-Horne.

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2. Heel Raises

Goal: Strengthen calves, ankles, and feet to improve balance and reduce fall risk.

Options:

• Double-Leg Heel Raise
  Stand behind a chair and lift both heels off the ground.
  Sets: 3 | Reps: 10

• Single-Leg Heel Raise
  Lift one leg while raising the other heel. Switch sides after 10 reps.
  Sets: 3 | Reps: 10 per leg

“Heel raises help with ankle stability and injury prevention,” explains Goodman-Horne.

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3. Biceps Curl

Goal: Strengthen arms and improve shoulder function, especially helpful for posture and daily tasks.

Options:

• Single-Arm Biceps Curl
  Curl one arm at a time with control.
  Sets: 3 | Reps: 10 per arm

• Biceps Curl into Front Raise
  Curl to shoulders, then raise weights straight in front to shoulder height.
  Sets: 3 | Reps: 10

Start with 2kg (4.5lb) weights and progress to 3kg (6.5lb) over 4–6 weeks. Water bottles can be used in place of dumbbells.

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Why These Exercises Matter

• Functional fitness builds real-world strength for activities like walking, standing, and lifting.

• Improved balance helps prevent falls.

• Increased mobility supports independence and joint health.

• Consistency, not complexity, is key. These routines are approachable for beginners or those returning to exercise.

“These are simple exercises everyone over 60 can add to their daily life,” says Goodman-Horne. “They’re ideal for those who haven’t exercised in a while.”

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