From the age of 65, walking is still a healthy habit, but it is no longer enough to maintain the muscle strength, stability and balance that the body needs. Over time, muscle fibers shrink, joints lose mobility, and coordination becomes more difficult.
That is why more and more specialists recommend complementing walks with simple, safe strengthening exercises adapted to older adults.

Below you will find a routine of three exercises recommended by health professionals to work legs, hips and upper body without the need for special equipment.

1. Chair squat: strengthening legs safely

The chair squat is one of the most practical and functional exercises for older adults, as it replicates an everyday movement: sitting down and standing up.

Why it’s helpful

  • It activates quadriceps and glutes, essential muscles for walking with stability.
  • Reduces the risk of falls by improving control and strength.
  • It can be adapted to different levels of mobility.

How to do it

  1. Use a firm chair and sit with your feet under your knees.
  2. Tilt your torso slightly forward and engage your abdomen.
  3. Propel your body using your heels until you are completely upright.
  4. Slowly lower yourself until you touch the seat again.
  5. Perform 10 to 15 repetitions without making sudden movements.

Useful variations

  • Easier: use a higher chair or place a cushion.
  • Intermediate: cross your arms on your chest.
  • Advanced: Take a short pause just before sitting down to activate your muscles more.

2. Wall flexion: improve posture and upper body strength

Although walking primarily activates the legs, the upper body needs extra work to sustain daily posture.

Why it’s helpful

  • Strengthens chest, shoulders and arms without excessive tension.
  • Reduces the overload of the lower back.
  • Helps maintain an upright and stable posture.

How to do it

  1. Stand in front of a wall one step away.
  2. Rest your hands at chest height, slightly wider than your shoulders.
  3. Keep your body aligned and slowly lower yourself toward the wall.
  4. Pause for a second and push back in a controlled manner.
  5. Do 10 to 20 repetitions.

Variations

  • Easier: get a little closer to the wall.
  • More intense: Walk away to increase the work.
  • Soft on shoulders: keep your elbows close to your torso.

3. Standing walk with hip extension: activate hips and improve balance