You don’t need a gym membership to stay active — and with a little household equipment that you already own, you can turn your living room into your very own fitness center in no time!

Disclaimer: Always make sure to consult your doctor before starting a new exercise routine.

Ready to kick things off? Follow the step-by-step guide below, download it for later — or watch this video!

#1. Stand To Sit (10x)

Grab a chair, and let’s get started!

Step-by-Step Workout for Older Adults

Slowly sit down and then stand back up, pressing your hands together in front of your chest. If you’re able, avoid using your upper body and solely rely on your quadricep muscles — but safety is always the #1 priority! Do this 10 times total.

#2. Seated Triceps Dips (10x)

Nice work. This next move will have you on the edge of your seat … literally!

Seated Triceps Dips

Grip the edges of your chair beside your hips and firmly plant your feet on the floor in front of you. Press into your palms to lift and lower your body as you bend and straighten your elbows (10 times total).

#3. Tandem Stance (30 Seconds)

Wow, you’re a natural!

Tandem Stance

Place one foot directly in front of the other, close enough for your front heel and back toes to touch like you’re walking on a tightrope. Do this move for 30 seconds, switching directions whenever you reach a wall.

#4. Farmer’s Walk (30 Seconds)

Bravo! Let’s take a break from balancing to focus on strength. Grab two cans or bottles to use for weights.

Farmer’s Walk

Holding one “weight” in each hand, lengthen your stride and walk forward for 30 seconds, switching directions as needed.

#5. Single-Leg Hold (30 Seconds per Side)

Now, it’s time to kick the balance work up a notch!

Single-Leg Hold

Place your hands on your hips, then shift your weight onto one foot and hover the other foot above the floor. Hold for 30 seconds, then switch sides!

#6. 10-Minute Walk

Congrats, you made it to the final exercise — it’ll be a walk in the park compared to that last one!

10-Minute Walk

If the weather’s nice, step outside and go for a stroll. Otherwise, walk inside your house (or around a nearby mall or store) for 10 minutes.

You definitely deserve a pat on the back after an effort like that … and you also deserve a snack! Keep the healthy momentum going with some stovetop popcorn. Or refuel with a refreshing smoothie!

Want even more ways to move as you age? Explore this blog post!