The Functional Seven for Aging

7 Simple Daily Exercises to Help You Stay Strong, Independent, and Active as you age

Why Strength Matters

As we get older—and especially if we live with lung disease—we naturally lose muscle strength if we don’t use it. The good news is that a few simple exercises performed every day can help you:

• Stand up from a chair more easily

• Climb stairs with greater confidence

• Carry groceries

• Pick things up from the floor

• Improve your balance

• Reduce your risk of falling

• Stay independent longer

Your goal isn’t to become an athlete. Your goal is to stay independent.

1. Sit-to-Stand

“The Most Important Exercise”

Sit in a sturdy chair.

Stand up without using your hands if you can.

Slowly sit back down.

Start with: 5 repetitions

Goal: 15 repetitions

Benefits

• Stronger thighs

• Stronger hips

• Easier to get out of chairs, cars, and off the toilet

2. Countertop Squats

Stand while lightly holding the kitchen counter.

Push your hips back as if sitting in a chair.

Stand back up.

Only go as low as comfortable.

Start with: 8 repetitions

Goal: 15 repetitions

Benefits

• Builds leg strength

• Improves balance

• Makes bending and lifting easier

3. Heel Raises

Hold the counter for support.

Rise up onto your toes.

Pause.

Lower slowly.

Start with: 10 repetitions

Goal: 20 repetitions

Benefits

• Stronger calves

• Better walking

• Improved balance

• Easier stair climbing

4. Step-Ups

Use the bottom step of your staircase.

Step up.

Step back down.

Alternate legs.

Start with: 5 each leg

Goal: 15 each leg

Benefits

• Builds powerful legs

• Improves climbing stairs

• Makes curbs and uneven ground easier

5. Wall Push-Ups

Stand arm’s length from a wall.

Place your hands on the wall.

Lower your chest toward the wall.

Push yourself back.

Start with: 8 repetitions

Goal: 20 repetitions

Benefits

• Strengthens chest

• Strengthens shoulders

• Makes pushing doors, walkers, and shopping carts easier

6. Farmer’s Carry

Hold a grocery bag, water bottle, or light weight in each hand.

Stand tall.

Walk around your home.

Start with: 30 seconds

Goal: 2–3 minutes

Benefits

• Stronger grip

• Stronger core

• Better posture

• Easier carrying groceries, laundry, or oxygen equipment

7. Hip Bridges

Lie on your back with your knees bent.

Lift your hips toward the ceiling.

Squeeze your buttocks at the top.

Lower slowly.

Start with: 5–8 repetitions

Goal: 15 repetitions

Benefits

• Strengthens your glutes

• Supports your lower back

• Makes standing, climbing stairs, and walking easier

Daily Routine

Try to complete one set of all seven exercises every day.

As you become stronger:

• Increase the number of repetitions.

• Add a second set if comfortable.

• Later, use light weights such as soup cans, water bottles, or light dumbbells.

Small improvements every day lead to big improvements over time.

Remember to Breathe

Never hold your breath while exercising.

A simple rule:

Exhale during the effort.

Examples:

• Blow out as you stand up.

• Blow out as you push away from the wall.

• Blow out as you step up.

If you use oxygen, wear it exactly as prescribed during exercise.

Safety First

Stop and rest if you experience:

• Chest pain

• Dizziness

• Severe shortness of breath that doesn’t improve with rest

• Loss of balance

• Any symptoms your healthcare provider has told you require stopping exercise

Exercise at a pace that feels challenging but comfortable.

The Independence Promise

These seven simple movements train the muscles you use every day.

The stronger your legs, hips, core, and shoulders become, the easier everyday life becomes.

Remember:
Movement is medicine.
Strength is independence.
Consistency beats intensity.

Just 10–15 minutes a day can help you stay active, capable, and independent for years to come.