Active Aging A

Practical lower-body, push, pull and balance work using a chair, dumbbells and stable support.

Duration

30–40 min

Level

Beginner

Equipment

Chair, dumbbells, stable support

Exercises

5

Targets: Legs, Chest, Back, Calves, Balance

Exercises

Sit-to-Stand
2 sets · 8-12 · 90s rest

Use a stable chair; use hands if needed.

Swap: Supported Partial Squat

Wall Push-Up
2 sets · 8-12 · 60s rest

Keep body straight and lower slowly.

Swap: Counter Push-Up

Supported One-Arm Dumbbell Row
2 sets · 10-12/side · 75s rest

Brace on a sturdy surface.

Swap: Seated Band Row with Secure Anchor

Supported Calf Raise
2 sets · 10-15 · 60s rest

Hold support and move without bouncing.

Swap: Seated Calf Raise

Supported Tandem Stance
2 sets · 20s/side · 45s rest

Stand heel-to-toe beside fixed support.

Swap: Supported Narrow Stance

Designed for independently mobile adults. Age alone does not determine starting level; use stable support for all balance work. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.