Simple Exercises to Fit Into Your Everyday Routine
Life can get busy, can’t it? Between household tasks, running errands, and the daily to-do list, finding time for exercise can feel impossible.
The good news is, staying active doesn’t have to mean setting aside hours or heading to the gym. Small movements, added seamlessly into your day, can make a huge difference to your strength, energy, and balance.
At MOVEability, we believe exercise should be accessible to everyone, whatever your age or ability. With just a few minutes and no special equipment, these simple exercises can fit seamlessly into your daily routine.
Why Little Movements Matter
Every small movement you make has a big impact over time. Gentle exercises help keep your joints flexible, your balance steady, and your muscles strong. They also boost circulation, lift your mood, and help manage stiffness or soreness.
Whether you’re waiting for the kettle to boil, watching TV, or sitting down for lunch, these short, easy movements can be worked in throughout your day.
6 Easy Exercises to Fit Into Your Routine
1. Heel and Toe Raises
Why? This movement strengthens your lower legs and core. Key areas for balance and fall prevention.
Equipment: Just a sturdy surface, such as your kitchen worktop or table.
- Heel Raises: Stand tall, feet hip-width apart. Lift your heels so you’re on your toes. Hold for a second, feeling the stretch in your calves, and then lower back down. Repeat five times.
- Toe Raises: Keeping that same position, this time lift your toes off the ground while keeping your heels planted. Hold, then slowly lower again. Repeat five times.
Try doing heel and toe raises while brushing your teeth or waiting in the kitchen. Simple, steady, and surprisingly effective.
2. Sit to Stand
Why? This targets your legs, bottom, and core – perfect for improving mobility and confidence when standing or sitting.
Equipment: A sturdy chair and flat footwear.
- Sit upright near the front of your chair, tummy gently pulled in.
- Push through your whole foot to stand, making sure your chair is stable behind you.
- Slowly lower yourself back into the chair.
- Start with three repetitions, building up gradually to ten.
If you need to, use your hands at first for support, but aim to rely on your legs as you grow stronger. You can even do this exercise each time you get up to make a cup of tea – it soon becomes a habit.
3. Side Leg Raises
Why? Improving balance and leg strength helps reduce your risk of falls and keeps you steady on your feet.
Equipment: A solid surface for support.
- Stand sideways next to a counter or table, keeping your back straight and core gently engaged.
- Lift your outer leg slightly to the side, only as far as comfortable.
- Lower and repeat five times before switching sides.
Try these while waiting for the kettle to boil or chatting on the phone. As your leg muscles strengthen, add one more raise each day.
4. Leg Extensions
Why? Strong thigh muscles take pressure off your knees – especially helpful when walking or climbing stairs.
Equipment: A sturdy chair.
- Sit up tall, back straight and tummy engaged, feet flat.
- Lift one leg until it’s straight out in front, pause, then lower.
- Repeat five times, then switch legs.
You can do these while reading or watching your favourite programme. It’s a gentle but powerful move.
5. Hold Out
Why? Strength in your upper body means better balance and posture.
Equipment: A sturdy chair and something light, like a tin of beans or small dumbbells.
- Sit upright, feet flat, shoulder relaxed.
- Hold your can or weight out in front of you, keeping shoulders low.
- Hold for five seconds, then relax.
Begin with one object held in both hands; as you feel stronger, hold for longer or use a can in each hand. It’s a brilliant one to sneak in while you wait for dinner to cook.
6. Somatic Body Scan
Why? Your mental well-being is just as important as your physical health. Body scanning helps you connect with your body, release tension, and reduce stress.
- Sit or lie comfortably.
- Take a deep breath in through your nose and breathe out through your mouth.
- Bring your awareness to your feet, slowly moving your attention up through each part of your body – legs, tummy, chest, arms, shoulders, neck, and face.
- As you focus on each area, tense and relax gently, breathing out any tension.
- Take a moment to pause when you reach the top of your head and enjoy the calm feeling.
Just five minutes a day of mindful activity can work wonders for your mood and energy.
Everyday Ways to Keep Moving
Fitting more movement into your day doesn’t mean carving out big chunks of time. It can be very easy to fit these simple exercises into your routine, which can soon become a habit.
- Do toe or heel raises while brushing your teeth.
- Practice sit-to-stand after every ad break on TV.
- Add leg raises when waiting for the kettle.
- Reach up to stretch your arms when putting away shopping.
- Walk around a little each time you’re on a phone call.
These short bursts of movement really do add up. Regular gentle activity improves strength and posture and helps you stay independent for longer.
The MOVEability Way
At MOVEability, our mission is simple: to help people of all ages and abilities move more, feel better, and enjoy the process.
Whether you’re taking your first steps toward fitness or looking to maintain independence and strength, our classes are designed with you in mind. Led by experienced, friendly instructors, each session combines gentle exercises, upbeat music, and plenty of encouragement.
MOVEability offers two flexible options:
- Online Chair Exercise Classes – Join from home via Zoom, complete with real-time instructor guidance and an uplifting social atmosphere. All you need is a chair, some space, and a willingness to get moving.
- In-Person Classes Across Berkshire – Enjoy community-based sessions that bring people together to move, smile, and build confidence in daily living.
Each session includes a gentle mix of warm-ups, strengthening movements, and stretches. Our friendly instructors guide you step-by-step, making sure you feel confident and supported.
Ready to Get Moving?
If you’d like a fun, effective way to improve your health and wellbeing, sign up for a free trial class today and take the first step toward a stronger, happier you.
Need a little help getting started online? Don’t worry, we provide full support to help you get set up on Zoom and easily purchase your tickets online. We’re here to help you every step of the way, making sure nothing stops you from joining.
MOVEability offers a wide range of on-site and online seated exercise classes for people of ALL ages and abilities. We believe movement should be inclusive and fun for everyone.
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