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7 Easy Exercises to an Active Lifestyle (Step-by-step Guide)

Follow the step-by-step instructions below to complete the 7 easy exercises. Do them at least 3 days a week to keep active and healthy.

7 EASY EXERCISES TO AN ACTIVE LIFESTYLE

Staying healthy and fit becomes more important as you age. For health benefits, adults need to accumulate at least 150 – 300 minutes of moderate-intensity aerobic physical activity* each week.

Follow the step-by-step instructions below to complete the 7 easy exercises at least 3 days a week – anywhere, anytime. Remember to do at least 150 – 300 minutes of moderate-intensity aerobic physical activity. You will feel more energised to do the things you enjoy.

Don't wait – get active today!

*During moderate-intensity physical activity, you should be able to talk but not sing. This is a simple measure of your exercise intensity.

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STEP-BY-STEP GUIDE
General Safety Message

Warm-Up

Purpose:

  • Prepare your body for exercise by gradually increasing body temperature.
  • Gradually increase your heart rate and blood circulation throughout muscles, tendons and ligaments.

This exercise warms up muscles in the lower limbs, and muscle groups around the shoulder joints.

Follow the step-by-step instructions below:

Step 1: Stand tall

Stand tall  

Step 2: March slowly on the spot, at your own pace.

March slowly on the spot, at your own pace  

Step 3: Lift your knees slightly higher.

Lift your knees slightly higher  

Step 4: Swing your arms as you march.
Continue for 1 minute.

Swing your arms as you march. Continue for 1 minute  

Steps 1 to 4 are counted as 1 set. Perform 3 sets of this exercise.

Modified for Frailer Seniors: Seated March
Frailer seniors can perform this exercise while seated.

Follow the step-by-step instructions below:

Step 1: Sit straight and tall.
Place your hands gently on your lap.

Sit straight and tall. Place your hands gently on your lap.  

Step 2: Check that your feet are firmly on the ground and shoulder-width apart.
March slowly on the spot, at your own pace.

Check that your feet are firmly on the ground and shoulder-width apart. March slowly on the spot, at your own pace.  

Step 3: March and focus on lifting your thighs off the seat.
Continue for 1 minute.

March and focus on lifting your thighs off the seat. Continue for 1 minute.  

Steps 1 to 3 are counted as 1 set. Perform 3 sets of this exercise.

Strength Exercise

Purpose:

  • Reduce bone and muscle mass loss.
  • Reduce back pain.
  • Improve strength to perform these everyday activities with ease:
    • Carry grandchildren
    • Climb stairs

This exercise strengthens muscles around the thighs and abdomen (stomach).

For Your Safety:
  • Do not hold your breath during this exercise.
  • Do not "lock" your arm and leg joints in a tightly straightened position.

Follow the step-by-step instructions below:

Step 1: Sit tall, with feet shoulder-width apart and arms extended forward.
Look forward and maintain a straight back always.

Sit tall, with feet shoulder-width apart and arms extended forward. Look forward and maintain a straight back always.  

Step 2: Lean forward slightly and breathe in.

Lean forward slightly and breathe in.  

Step 3: Stand up slowly and breathe out.

Stand up slowly and breathe out.  

Step 4: Return to starting position in a controlled manner.

Return to starting position in a controlled manner.  

Steps 1 to 4 are counted as 1 repetition.
Perform a total of 10 repetitions to complete 1 set.

Take a short break if required.
Perform 3 sets of this exercise.

Strength Exercise

Purpose:

  • Reduce bone and muscle mass loss.
  • Reduce back pain.
  • Improve strength to perform these everyday activities with ease:
    • Carry grandchildren
    • Climb stairs

This exercise strengthens muscles in the lower limbs, glutes (buttocks), and hamstrings.

Follow the step-by-step instructions below:

Step 1: Stand tall, with feet shoulder-width apart.

Stand tall, with feet shoulder-width apart.  

Step 2: Hold on to a chair. Keep an upright posture.

Hold on to a chair. Keep an upright posture.  

Step 3: Lift your left leg off the ground and towards the back.
Keep your leg straight.

Lift your left leg off the ground and towards the back. Keep your leg straight.  

Step 4: Slowly return to starting position.

Slowly return to starting position.  

Steps 1 to 4 are counted as 1 repetition.
Perform 10 repetitions on each leg to complete 1 set

Take a short break if required.
Perform 1 more set of this exercise.

Balance Exercise

Purpose:

  • Improve coordination and balance.
  • Perform these everyday activities with ease:
    • Reach for items placed on top shelf
    • Walk down the stairs and on uneven grounds

This exercise strengthens hips, thighs and glutes (buttocks).

Follow the step-by-step instructions below:

Step 1: Stand tall beside a chair, with feet shoulder-width apart.
Hold onto the back of the chair for support if required.

Stand tall beside a chair, with feet shoulder-width apart. Hold onto the back of the chair for support if required.  

Step 2: Keeping your left leg straight, raise it laterally towards the left side of your body.

Keeping your left leg straight, raise it laterally towards the left side of your body.  

Step 3: Return to starting position in a controlled manner.

Return to starting position in a controlled manner.  

Steps 1 to 4 are counted as 1 repetition.
Perform 10 repetitions on each leg to complete 1 set.

Take a short break if required.
Perform 1 more set of this exercise.

Balance Exercise

Purpose:

  • Improve coordination and balance.
  • Perform these everyday activities with ease:
    • Reach for items placed on top shelf
    • Walk down the stairs and on uneven grounds

This exercise strengthens ankles and ligaments, and improves balance and stability.

Follow the step-by-step instructions below:

Step 1: Stand tall beside a chair.
Hold onto the back of the chair for support if required.

Stand tall beside a chair. Hold onto the back of the chair for support if required.  

Step 2: Place your hands on your hips.

Place your hands on your hips.  

Step 3:Lift your left knee towards the front.
Keep your balance on a single leg for 10 seconds.
If you lose balance, hold onto the back of the chair for support.
Regain your balance and try again.

Lift your left knee towards the front. Keep your balance on a single leg for 10 seconds. If you lose balance, hold onto the back of the chair for support. Regain your balance and try again.  

Step 4:Return to starting position.

Return to starting position.  

Steps 1 to 4 are counted as 1 repetition.
Perform 5 repetitions on each leg to complete 1 set.

Take a short break if required.
Perform 1 more set of this exercise.

Flexibility Exercise

Purpose:

  • Increase range of motion and freedom of movement.
  • Perform these everyday activities with ease:
    • Look over shoulder to check blind spots while driving
    • Make the bed
    • Bend down to tie shoelaces

This exercise increases flexibility around the shoulders and upper arms.

For Your Safety:
  • Do not hold your breath during this exercise.

Follow the step-by-step instructions below:

Step 1: Sit tall.
Check that your feet are shoulder-width apart and placed flat firmly on the ground.

Sit tall. Check that your feet are shoulder-width apart and placed flat firmly on the ground.  

Step 2: Lift your left arm over your head.

Lift your left arm over your head.  

Step 3: Use your left hand to reach the back of your neck.
Place your right hand on your left elbow and pull it gently towards the right.
Avoid ballistic stretching, or bouncing movements as you stretch.

Use your left hand to reach the back of your neck.<br/>Place your right hand on your left elbow and pull it gently towards the right.<br/><i>Avoid ballistic stretching, or bouncing movements as you stretch.  

Step 4: Feel the stretch in the back of your left arm. Hold for 20 seconds.

Feel the stretch in the back of your left arm. Hold for 20 seconds.  

Perform sets 1 to 4 on each arm to complete 1 set.
Perform 1 more set of this exercise.

Cool Down

Purpose:

  • Gradually decrease heart rate (to normal).
  • Reduce muscle aches after exercise.

This exercise stretches muscles in the thighs.

For Your Safety:
  • Do not hold your breath while stretching.

Follow the step-by-step instructions below:

Step 1: Stand tall
Place your right hand on a chair for support.

Stand tall Place your right hand on a chair for support.  

Step 2: Grab your left leg slightly above your ankle and lift it towards your buttocks.
Avoid ballistic stretching, or bouncing movements as you stretch.
If you can’t reach your ankle, loop a towel slightly above your ankle and hold it.

Grab your left leg slightly above your ankle and lift it towards your buttocks. Avoid ballistic stretching, or bouncing movements as you stretch. If you can’t reach your ankle, loop a towel slightly above your ankle and hold it.  

Step 3: Your knee should point towards the floor.
Feel the stretch in the front of your left thigh.
Hold for 30 seconds.

Your knee should point towards the floor. Feel the stretch in the front of your left thigh. Hold for 30 seconds.  

Perform steps 1 to 3 on each leg to complete 1 set.
Perform 1 more set of this exercise.

Repetitions – also known as reps – and sets, are terms used by fitness professionals to measure exercise.

A repetition refers to a complete movement of an activity, or the number of times you perform an exercise movement; e.g. 10 leg raises = 10 repetitions, 15 squats = 15 repetitions.

A set refers to a series of repetitions; e.g. 1 set of 10 repetitions = 10 leg raises, 2 sets of 15 repetitions = 15 leg raises, take a short break, 15 leg raises.

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7 Easy Exercises to an Active Lifestyle (Step-by-step Guide)
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