Doctor reveals 5 physiotherapy exercises for older adults: Chair squats, wall push-ups and more

Dr Pothiraj Pitchai, professor and head of the department of physiotherapy at K J Somaiya College of Physiotherapy, shared with HT Lifestyle that regular exercises help in improving mobility, maintaining muscle strength. He said, “Ageing brings changes beyond grey hair; even our muscles, joints, and nerves lose strength, flexibility, and balance, raising fall risk and limiting independence. Regular, gentle physiotherapy exercises support safer, healthier ageing. With guidance from a physiotherapist, simple daily practice of safe exercise, seniors can enjoy the movement as a medicine to prevent falls.”

It is important to note that the exercises need to be fine-tuned to be gentler and suit their energy levels.

Here are 5 easy exercises Dr Pitchai listed:

1. Chair squats

• How to do: Place the chair against the wall for stability. Stand up from the chair and then sit back down in a controlled manner. It improves lower-body strength.
• Frequency: Do this for 10-15 repetitions, 2-3 sets per day, at least 3 times per week.
• Precautions: Avoid using a low-level chair. Avoid it if you have severe lower-body joint pain.

2. Wall push-ups

• How to do: Stand facing a wall, about an arm’s length away, place your hands on the wall at shoulder height, and perform push-ups. It improves upper-body strength.
• Frequency: Do this for 10-15 repetitions, 2-3 sets per day, at least 3 times per week.
• Precautions: Avoid if you have severe shoulder pain or any recent upper limb surgeries. Avoid breath-holding while doing push-ups.

3. Brisk walking

• How to do: Walk at a speed that is faster than your usual walk but still comfortable enough to maintain a conversation. It improves cardiovascular health and joint mobility.
• Frequency: 20-30 minutes per day, at least 5 times per week.
• Precautions: Avoid uneven or slippery surfaces, wear comfortable footwear.

4. Heel-to-toe walk

• How to do: Walk in a straight line, placing one foot directly in front of the other. It improves balance and coordination.
• Frequency: 5–10 steps forward, repeat 2–3 rounds, at least 3 times per week.
• Precautions: Take the support of a table or wall while walking. Avoid any severe balance problems or dizziness.

5. One-leg stand supported:

• How to do: Take the support of a table or wall for support, lift one foot slightly off the ground, and hold for 10-15 seconds. Repeat on the other leg. It improves balance and stability.
• Frequency:Repeat 2–3 times per side, at least 3–4 times per week.
• Precautions: Avoid if you have an unsteady gait or severe balance issue.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.