Senior Citizen Exercises

Supported Squats

Supported squats are partial squats done while holding a counter or sturdy chair. They build the leg strength needed to stand up, climb stairs and prevent falls, with support removing the balance challenge.

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What it does

Leg strength declines with age, making daily tasks harder. Squats reverse this with a movement that is easy to learn.

It is a regular part of rehab plans for knee osteoarthritis, hip osteoarthritis and osteoporosis, and it features in our geriatric physiotherapy programmes.

How to do it

Stand facing a kitchen counter, holding it with both hands.
Feet hip width apart.
Bend your knees and push your hips back as if about to sit.
Go as low as is comfortable, then stand up tall.
Progress by holding on lightly with one hand.

How much

10 repetitions, 2 sets, once a day.

Stop and check with us if

Knee or hip pain increases the next day.

Exercises in this programme

Mini SquatsShallow squats with support. Builds leg strength while keeping knee load manageable.Sit to StandStanding up from a chair repeatedly. One of the most useful functional exercises there is.Calf RaisesRising up onto the toes. Builds calf strength for walking, balance and Achilles health. Also called heel raises.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

How low should I go?

Only as low as feels comfortable and controlled.

Is squatting safe with arthritis?

Usually yes. Strengthening tends to reduce arthritis pain.

Related treatments

Elderly

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.