GENTLE MOVEMENTS FOR BETTER WELLNESS

Gentle Daily Movements for Better Wellness

1. Seated or Standing Marches

  • Lift one knee at a time, slowly

  • Improves circulation, hip mobility, and balance

  • Can be done seated in a sturdy chair

Tip: Aim for 30–60 seconds at a relaxed pace.

2. Chair Stands

  • Sit in a chair and slowly stand up, then sit back down

  • Strengthens legs and supports independence

Tip: Use armrests if needed; even 3–5 repetitions help.

3. Arm Circles & Shoulder Rolls

  • Small circles forward and backward

  • Releases shoulder tension and improves upper-body mobility

Tip: Move slowly and breathe naturally.

4. Ankle Circles & Toe Taps

  • Circle ankles or tap toes on the floor

  • Helps with balance and reduces stiffness in feet and lower legs

Tip: Great while watching TV or reading.

5. Wall Push-Ups

  • Stand facing a wall and gently push in and out

  • Builds upper-body strength without strain

Tip: Keep your body in a straight line and move slowly.

6. Heel-to-Toe Walk

  • Walk placing the heel of one foot directly in front of the toes of the other

  • Improves balance and confidence walking

Tip: Do this near a wall or counter for support.

7. Neck Stretches

  • Gently tilt head side to side or look left and right

  • Eases stiffness and supports posture

Tip: Never force the stretch—small movements are enough.

8. Seated Twists

  • Sit tall and gently twist the torso side to side

  • Supports spinal mobility and digestion

Tip: Keep hips facing forward.

9. Deep Breathing with Arm Raises

  • Inhale while lifting arms, exhale while lowering

  • Supports relaxation, lung health, and mood

Tip: 3–5 slow breaths can be very grounding.

10. Short, Relaxed Walks

  • Indoors or outdoors, even 5–10 minutes

  • Supports heart health, mood, and mental clarity

Tip: Walking with a friend adds connection and joy.

Char Schuster