30 MINUTE DAILY EXERCISE ROUTINE

30 minutes of moderate exercise a day has been proven to significantly reduce the risk of dementia, heart disease, diabetes and many forms of cancer among other things. *
Which exercises? I've been asked many times to provide a sample class that would work well for anyone but especially for those older.
I have taught how to age well through exercise extensively since 1999, teaching over 8,000 classes during that time. Nonetheless, nothing I write here is carved in stone. Please use your own ideas and those you learn from beloved instructors and modify at will.

Class structure: This is a generalized routine that identifies the areas I particularly like to emphasize along with relative times. Keep in mind that these are guidlines only. Times are relative. Exercises may take longer than suggested.

This is a 30 minute routine. That is a minimal amount of time to spend and I encourage you to spend more time to work in depth in areas that especially need it. I also encourage you to try taking classes, especially classes in improving balance since falls are such a risk for us.

Keep in mind that our needs change. Some days our knees may need more attention. Other days, our balance. Feel free to adjust this routine as needed. There are 3 areas that should be practiced every day no matter what: feet, core and breathing. Even when restricted to bed or a wheelchair.
  1. Feet: 5 minutes.
  2. Knees: 5 minutes.
  3. Lower back and core: 10 minutes
  4. Breathing: 5 minutes
  5. Practice balance and walking: 5 minutes

Sample exercises: This is a description of each of the basic exercises. Feel free to substitute others you may prefer.

SEATED EXERCISE
Sit in a straight backed sturdy chair with both feet flat on the floor. 
Feet, 5 minutes:
  • Toes and heels: Sitting in the middle of the chair, roll both feet toward the toes and then back toward the heels several times.
  • Flex and point your feet: Cross one leg over the other, then flex and point the crossed leg's foot 4 times. Change sides.
  • Circle your ankles: Cross one leg over the other, then circle your crossed foot 4 times. Reverse direction 4 times. Change sides.

Knees, 5 minutes:
  • Circle your knees: Sitting in the middle of the chair, clasp both hands under one knee, lifting it up off the floor. Allow your lower leg to circle 4 times in each direction.
  • Straighten your leg and flex and point your feet: Sitting at the back of your chair, straighten one leg and flex and point that foot to stretch the muscles on the back of the leg 4 times. Change sides.

Lower back, core, 10 minutes:
  • Tilt forward and back: Sit at the front of the chair, both feet flat on the ground. Open your legs out to the side with your knees landing directly over your ankles. Keep your back straight as you tilt forward and back 4 times. Focus your eyes on an object directly in front of you to avoid getting dizzy.
  • Rest, elbows on knees: Keep your back straight and your head in line with your spine (do not drop your head down) as you rest with your elbows on your knees. Concentrate on releasing the muscles of your lower back.
  • Shoulder forward to gently twist the spine: Stay tilted forward as you bring one shoulder forward to feel the muscles on the side of the spine gently stretch. Breathe. Stay there a moment before turning to the other side. 
  • Reach across to the other side: While tilted forward, with one shoulder forward, take that arm and reach forward and out toward the other side. Breathe as you reach. Change sides.
  • ​Abdominals: Sit back in your chair. Pull your belly in 8 times to hold and release. Do 3 sets of 8 abdominals each.

Breathing, 5 minutes:
  • Practice gentle extended exhale: Practice exhaling slowly as you breathe. Exhale as if you are blowing a gentle breeze. 
  • The 5/5/7 Anxiety exercise: Breath in for a count of 5, hold for a count of 5 and exhale for a count of 7. Practice this breath 4 times. 
STANDING EXERCISE
(If you prefer not to stand, then eliminate the following exercises and spend more time on those seated.)

Stand up from sitting: Sit at the front of the chair, both feet flat on the ground. Open your legs out to the side with your knees over your ankles. Tilt your torso forward, lift your rear end off the chair and straighten up to standing. Go behind your chair. Place both hands on the back of your chair.

​Balance, walking, 5 minutes:
  • Plie/Releve: Place your feet in a parallel position, hip distance apart. Bend both knees, keeping your heels on the ground. Straight your knees and then lift up onto the balls of both feet. Practice 4 repetitions.
  • Single foot balances: Keep your hands on the back of the chair as you stand on one foot. Try to keep the standing knee soft (do not force it to be straight.) Hold the balance for a count of 8. Change to the other side. Practice this with 4 repetitions.
  • Runner's stretch: Bend your front knee as you place the other foot at least a foot behind the first. Make certain that the toes of your back foot are pointing straight ahead instead of out to the side. Keep the back heel on the ground. You should feel a stretch along the entire back of the back leg. Hold the stretch for at least 30 seconds. Change sides.
  • Walking: Practice walking in a safe environment. Keep one hand on a railing or on the wall as you practice. Practice rolling through your feet as you walk. Have your heel touch the ground first and push off with your back foot. Practice looking straight ahead while walking and not down at the floor. Practice walking while holding your belly in.

* According to a landmark study performed by Kaiser Permanente in 2008, 30 minutes of moderate exercise a day achieves the following benefits:

  • Reduces Alzheimer's risk by 33%.
  • Heart disease by 40%.
  • Diabetes by 50%.
  • High blood pressure by 50%.
  • Recurrent breast cancer by 50%.
  • Colon cancer by 60%.
  • Is as good for reducing depression as taking an antidepressant.
Published June 23, 2025.