Stretch, Breathe, Move: Gentle Daily Exercises for a Stronger Body

Staying active doesn’t have to mean intense workouts or long gym sessions. For those aged 60 and over, gentle daily exercises can go a long way in supporting strength, flexibility, and balance. By incorporating small movements and mindful breathing into your routine, you can feel more energised, reduce the risk of falls, and boost your overall wellbeing.

Why Gentle Exercise Matters

As we age, staying mobile becomes more important than ever. Regular movement helps maintain joint health, muscle tone, and circulation. Gentle exercises also support posture, improve mood, and can ease aches and stiffness.

Most importantly, these activities are kind to the body and can be adapted to suit any ability—making them ideal whether you're a beginner or returning to movement after time off.

Morning Stretches to Start Your Day

A short stretch routine in the morning can wake up your body and get your blood flowing. Try the following simple moves:

• Neck rolls – gently roll your head from side to side

• Shoulder circles – roll your shoulders forwards and backwards

• Toe touches – reach gently towards your toes (from standing or seated)

• Ankle rolls – rotate each foot to loosen the joints

Take your time, breathe deeply, and only go as far as feels comfortable.

Breathing Exercises for Calm and Focus

Deep breathing supports heart health, reduces stress, and improves oxygen flow. Try this short breathing exercise:

1. Sit comfortably with a straight back.

2. Inhale slowly through your nose for a count of four.

3. Hold for four seconds.

4. Exhale gently through your mouth for a count of four.

5. Repeat for one or two minutes.

This simple routine can help ground your mind and body—especially useful if you’re feeling tense or overwhelmed.

Easy Movements to Stay Strong

Incorporating gentle strength-building exercises helps protect bones and maintain independence. A few ideas to try:

• Wall push-ups – great for upper body strength

• Sit-to-stand – practice standing up from a chair without using your hands

• Heel raises – strengthen calves and improve balance

• Marching on the spot – gets the heart rate going and improves coordination

These can be done in just 5–10 minutes a day and can be broken into smaller sessions if needed.

Tips for Building a Daily Habit

• Pick a time that works for you – many people prefer mornings for exercise, but any time is better than none.

• Start small – even five minutes a day is a great beginning.

• Use reminders – set a timer, leave a note, or pair your exercise with another daily habit (like making tea).

• Listen to your body – never push into pain or discomfort.

The Power of Movement

Small, mindful movements every day can create big changes over time. Whether you stretch in bed, breathe in your garden, or march during the ad break, it all counts. The goal isn’t perfection—it’s consistency and care for your body.