Exercises to Support Daily Activities

Staying active helps make everyday tasks easier — like getting out of a chair, reaching for items, climbing stairs, dressing, and carrying groceries.

These exercises are designed to safely support the movements needed for daily living and independence.

Always consult your physician or qualified healthcare provider before beginning any new exercise program.

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How to Use This Guide

✔ Perform exercises slowly and with control
✔ Aim for 8–12 repetitions
✔ Start with 1 set and build to 2–3 sets over time
✔ Use a chair, wall, or walker for stability if needed
✔ Stop if you feel pain, dizziness, or shortness of breath

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Exercises That Support Everyday Activities

Getting Up From a Chair

Sit-to-Stand

1. Sit near the front of a sturdy chair
2. Place feet flat on the floor
3. Lean forward slightly
4. Push through your legs to stand
5. Slowly sit back down

➡ Helps with:

• Standing from chairs
• Getting off the toilet
• Getting out of a car

Bending to Pick Things Up

Hip Hinge (Standing or Seated)

1. Stand tall or sit upright
2. Keep back straight
3. Bend forward from your hips (not your back)
4. Return to upright position

➡ Helps with:

• Picking items off the floor
• Loading laundry
• Gardening tasks

Reaching Overhead

Heel Raise + Reach

1. Stand behind a chair
2. Rise onto your toes
3. Reach arms upward
4. Hold briefly and lower

➡ Helps with:

• Reaching shelves
• Hanging clothes
• Putting items away

Dressing

Seated Leg Extension

1. Sit upright in a chair
2. Extend one leg straight
3. Hold briefly
4. Lower and switch legs

➡ Helps with:

• Putting on pants
• Getting into bed
• Stepping into the shower

Carrying Items

Arm Curl

1. Hold a light object (water bottle, can, or weight)
2. Bend elbows to lift toward shoulders
3. Lower slowly

➡ Helps with:

• Carrying groceries
• Lifting laundry baskets
• Holding household items

Walking Up or Down Steps

Step-Up Practice

1. Use a bottom stair or low step
2. Step up with one foot
3. Step back down
4. Switch sides

➡ Helps with:

• Climbing stairs
• Entering homes
• Navigating curbs

Bathing & Grooming

Arm Circles

1. Extend arms to the side
2. Make small forward circles
3. Repeat backward

➡ Helps with:

• Washing hair
• Brushing teeth
• Reaching behind

Household Cleaning

Wall Push-Ups

1. Stand facing a wall
2. Place hands on wall at shoulder height
3. Bend elbows to lean toward wall
4. Push back to start

➡ Helps with:

• Pushing doors
• Vacuuming
• Scrubbing surfaces

Balance for Safety

Single-Leg Stand

1. Hold onto a chair or wall
2. Lift one foot
3. Hold for 5–10 seconds
4. Switch sides

➡ Helps with:

• Preventing falls
• Stepping into pants
• Walking on uneven surfaces

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Tips for Success

✔ Use household items as light weights
✔ Keep breathing — don’t hold your breath
✔ Move at your own pace
✔ Consistency matters more than intensity

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When to Talk to Your Doctor

You should always consult with your healthcare provider before starting or changing exercise, and also if you:

• Have heart or lung conditions
• Experience dizziness or balance problems
• Have joint pain or arthritis flare-ups
• Recently had surgery
• Have fallen in the past year

Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.  

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Medical Disclaimer

This educational material is intended for general informational purposes only and does not replace medical advice, diagnosis, or treatment from a qualified healthcare professional. Always consult your physician or healthcare provider before beginning any new exercise program, especially if you have chronic health conditions, mobility limitations, or recent medical events. Participation in any exercise program is at your own risk. Stop exercising immediately and seek medical guidance if you experience pain, dizziness, shortness of breath, or other concerning symptoms. Call 911 if you are experiencing a medical emergency.