Stiff knees or sore hips can turn a short walk into a struggle. Skipping exercise now lets weakness creep in, making everyday tasks—like climbing stairs or gardening—harder each month.
What Happens If You Do Nothing?
Muscles shrink, so joints take more load.
Activities you love—gardening, rambling on the commons—feel out of reach.
Weak joints raise the chance of falls and pricey surgery.
18 Gentle Moves to Keep You Active
These clinically-tested exercises build strength without hammering your joints. Most people find them easy and notice smoother movement in 2–3 weeks.
Safety first: See your GP or NHS physiotherapist before you start. Stop any move that causes sharp pain.
How Often?
Do the routine 3 times each week. Rest a day between sessions to let joints recover.
Equipment
Just a firm chair, a resistance band, and light handweights (tin cans work).
Warm-Up (5 minutes)
Why: Warms muscles, boosts blood flow, cuts injury risk. See a 5 minutes warm-up routine HERE or the the following:
March on the spot – 1 minute.
Arm circles – 30 seconds each way.
Hip circles – Hands on waist, slow circles, 30 seconds each way.
Just tap or click on the image above to download a printable PDF.
Need it easier? Start with one set.
Ready for more? Add a light band or slow the lowering phase.
Real-Life Wins You’ll Feel
Walking the dog on the commons feels lighter.
Lifting shopping bags takes less effort.
Kneeling in the garden no longer ends with a grimace.
Most notice these changes after 2–3 weeks of regular practice.
Next Steps
Print the routine PDF and stick it on the fridge.
Schedule sessions in your diary—consistency beats intensity.
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