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Here are three easy exercises you can do at home in just minutes a day:
- Sit-to-Stand (Chair Squats): Sit on the edge of a sturdy chair, feet flat on the floor. Stand up slowly using your legs, then lower back down with control. Aim for 10–15 repetitions. This strengthens your thighs and improves balance for getting in and out of chairs.
- Heel Raises: Stand behind a chair for support. Rise onto your toes, then lower slowly. Do 2–3 sets of 10. This targets calf muscles that help with walking and stability.
- Daily Walking: Start with 10–15 minutes at a comfortable pace. Gradually add time or gentle hills. Walking keeps blood flowing and supports overall leg endurance.
But that’s not all. Adding balance work like standing on one leg (holding a chair) for 10–20 seconds per side can further reduce fall risk.
