Gentle Chair and Counter Exercises to Feel Steadier
A plain-language starter routine for strength and balance at home, using a sturdy chair and a kitchen counter.
Updated October 13, 2026 by Years Ahead Living
Strength and balance help with everyday things: getting up from a chair, carrying groceries, and walking with confidence. The CDC advises adults 65 and older to do muscle-strengthening activities at least 2 days a week, plus activities that improve balance, alongside about 150 minutes of moderate activity like brisk walking each week.
Talk to your doctor first if you have a heart condition, recent surgery, joint replacement, dizziness, or have fallen recently. Stop if anything hurts.
Set up
- A sturdy chair without wheels, pushed against a wall
- A kitchen counter to hold onto
- Supportive shoes, not socks
Five moves to start
- Sit-to-stand: From the chair, lean slightly forward and stand. Sit back slowly. Start with 5-8.
- Wall push-up: Hands on the wall at shoulder height, bend your elbows, push back. 8-10.
- Heel raises: Holding the counter, rise onto your toes, then lower slowly. 10.
- Side leg lift: Holding the counter, lift one leg out to the side. 8 each side.
- Tandem stand: Holding the counter, put one foot in front of the other, heel to toe. Hold 10 seconds.
Do this 2-3 days a week. Breathe out as you push or lift. As it gets easier, add a few repetitions.
Sources
This guide is general information, not medical advice. Please talk with your doctor about your own situation.