Guided movement,grouped by what you need.

From a sturdy chair against a wall, feet hip-width and flat, stand up fully without using your hands, then sit back down slowly over 3 seconds. Aim for 3 sets of 8 to 12. The single best predictor of independence after 70.

Stand behind a chair with hands resting lightly on it. Rise onto the balls of your feet, then lower with control. 3 sets of 12 to 15. Strong calves steady your walk and prevent trips.

Stand near a counter, lift one foot a few centimetres off the floor, and hold 10 seconds. Switch sides. Build to 30 seconds per leg. Keep a counter within arm’s reach for the first few weeks. Balance is half of fall prevention.

Stand an arm’s length from a wall, hands at shoulder height and width. Bend the elbows to bring your chest toward the wall, keeping the body straight, then push back. 3 sets of 10 to 15. Upper-body strength helps you catch yourself in a stumble.

Lie on your back, knees bent, feet flat. Lift the hips toward the ceiling, squeeze the glutes, hold 2 seconds, lower. 3 sets of 10 to 12. Strong glutes ease lower-back pain and protect the knees.

Sit with the leg out straight, tighten the thigh muscle and press the back of the knee gently down, hold 10 seconds, release. A safe first step for sore knees that builds the quadriceps without bending the joint under load.