This exercise is a modified version of the push-up you may have done years ago in physical education classes. It is less challenging than a classic push-up and won't require you to get down on the floor—but it will help to strengthen your arms, shoulders, and chest.

1. Find a wall that is clear of any objects—wall hangings, windows, etc. Stand a little farther than arm's length from the wall.
2. Facing the wall, lean your body forward and place your palms flat against the wall at about shoulder height and shoulder-width apart.
3. To a count of 4, bend your elbows as you lower your upper body toward the wall in a slow, controlled motion, keeping your feet planted.
4. Pause. Then, to a count of 2, slowly push yourself back until your arms are straight—but don't lock your elbows.
5. Repeat 10 times for 1 set. Rest for 1 to 2 minutes. Then complete a second set of 10 repetitions.

Make sure you:

• Don't round or arch your back.

The toe stand is a good way to strengthen your calves and ankles to improve stability and balance.

1. Near a counter or sturdy chair, stand with feet shoulder-width apart. Use the chair or counter for balance.
2. To a count of 4, slowly push up as far as you can, onto the balls of your feet and hold for 2 to 4 seconds.
3. Then, to a count of 4, slowly lower your heels back to the floor.
4. Repeat 10 times for 1 set. Rest for 1 to 2 minutes. Then complete a second set of 10 repetitions.

Make sure you:

• Don't lean on the counter or chair—use them for balance only.
• Breathe regularly throughout the exercise.

During this exercise, you'll let your fingers, hands, and arms do the walking.

1. Stand or sit forward in an armless chair with feet on the floor, shoulder-width apart.
2. Movement 1: Imagine there is a wall directly in front of you. Slowly walk your fingers up the wall until your arms are above your head. Hold them overhead while wiggling your fingers for about 10 seconds and then slowly walk them back down.
   
3. Movement 2: Next, try to touch your two hands behind your back. If you can, reach for the opposite elbow with each hand—or get as close as you can. Hold the position for about 10 seconds, feeling a stretch in the back, arms, and chest.
   
4. Movement 3: Release your arms and finger-weave your hands in front of your body. Raise your arms so that they're parallel to the ground, with your palms facing the imaginary wall. Sit or stand up straight, but curl your shoulders forward. You should feel the stretch in your wrist and upper back. Hold the position for about 10 seconds.
   
5. Repeat this three-part exercise 3 times.

Does a gallon of milk feel a lot heavier than it used to? After a few weeks of doing the biceps curl, lifting that 8-pound jug will seem easier.

1. With a dumbbell in each hand, stand, or sit in an armless chair, with feet shoulder-width apart, arms at your sides, and palms facing your thighs.
2. To a count of 2, slowly lift up the weights so that your forearms rotate and palms face in toward your shoulders, while keeping your upper arms and elbows close to your side—as if you had a newspaper tucked beneath your arm. Keep your wrists straight and dumbbells parallel to the floor.
3. Pause. Then, to a count of 4, slowly lower the dumbbells back toward your thighs, rotating your forearms so that your arms are again at your sides, with palms facing your thighs.
4. Repeat 10 times for 1 set. Rest for 1 to 2 minutes. Then complete a second set of 10 repetitions.

Make sure you:

• Don't let your elbows move away from the sides of your body.
• Keep your wrists straight.

This is a great strengthening exercise that requires only a set of stairs. But don't let its simplicity fool you. Step-ups will improve your balance and build strength in your legs, hips, and buttocks.

1. Stand alongside the handrail at the bottom of a staircase. With your feet flat and toes facing forward, put your right foot on the first step.
2. Holding the handrail for balance, to a count of 2, straighten your right leg to lift up your left leg slowly until it reaches the first step. As you're lifting yourself up, make sure that your right knee stays straight and does not move forward past your ankle. Let your left foot tap the first step near your right foot.
3. Pause. Then, using your right leg to support your weight, to a count of 4, slowly lower your left foot back to the floor.
4. Repeat 10 times with the right leg and 10 times with the left leg for 1 set. Rest for 1 to 2 minutes. Then complete a second set of 10 repetitions with each leg.

Make sure you:

• Don't let your back leg do the work.
• Don't let momentum do the work.
• Press your weight through the heel rather than the ball or toes of your front leg as you lift.

This useful exercise targets several muscles in the arms, upper back, and shoulders. It can also help firm the back of your upper arms and make reaching for objects in high cupboards easier.

1. Stand or sit in an armless chair with feet shoulder-width apart. With a dumbbell in each hand, raise your hands, palms facing forward, until the dumbbells are level with your shoulders and parallel to the floor.
2. To a count of 2, slowly push the dumbbells up over your head until your arms are fully extended—but don't lock your elbows.
3. Pause. Then, to a count of 4, slowly lower the dumbbells back to shoulder level, bringing your elbows down close to your sides.
4. Repeat 10 times for 1 set. Rest for 1 to 2 minutes. Then complete a second set of 10 repetitions.

Make sure you:

• Keep your wrists straight.
• Don't lock your elbows.
• Don't let the dumbbells move too far in front of your body or behind it.
• Breathe throughout the exercise.

By targeting the muscles of the hips, thighs, and buttocks, this exercise makes your lower body shapelier and strengthens your hipbones, which may be especially vulnerable to fracture as you age.

1. Stand behind a sturdy chair, with feet slightly apart and toes facing forward. Keep your legs straight, but do not lock your knees.
2. To a count of 2, slowly lift your right leg out to the side. Keep your left leg straight—but again, do not lock your knee.
3. Pause. Then, to a count of 4, slowly lower your right foot back to the ground.
4. Repeat 10 times with the right leg and 10 times with the left leg for 1 set. Rest for 1 to 2 minutes. Then complete a second set of 10 repetitions with each leg.*

Make sure you:

• Don't lock your knee on the supporting leg.
• Keep your toes facing forward throughout the move.
• Don't lean to the side when you lift your leg.

*To increase the difficulty of this exercise, you may add ankle weights.

This excellent stretch should be a regular part of your cooldown. Strength training exercises such as squats and step-ups focus on strengthening the quadriceps muscles. This stretch will help these muscles relax and make them more flexible.

1. Stand next to a counter or sturdy chair with your feet about shoulder-width apart and your knees straight, but not locked.
2. With your left hand, hold a chair or counter for balance. Bend your right leg back and grasp your right ankle in your right hand until your thigh is perpendicular to the ground. Make sure you stand up straight—don't lean forward. (If you can't grasp your ankle in your hand, just keep your leg as close to perpendicular as possible and hold the bend, or place your foot on the seat of a chair.) You should feel a stretch in the front of the thigh.
3. Hold the stretch for a slow count of 20 to 30, breathing throughout.
4. Release your right ankle and repeat with the other leg.

Make sure you:

• Breathe throughout the stretch, concentrating on relaxing.
• Stand up straight and look straight ahead.
• Don't lock your supporting knee.

If touching your toes with straight legs seems an impossible task, you're not alone. Many people have tight hamstring and calf muscles in the back of the leg. This stretch will give these muscles more flexibility and make it easier for you to bend over.

1. Sit forward in a chair with your knees bent and feet flat on the floor.
2. Extend your right leg in front of you, placing your right heel on the floor and keeping your ankle relaxed. Don't lock your knee. Slowly lean forward at the hips, bending toward your right toes, trying to keep your back straight.
3. Hold the stretch for a slow count of 20 to 30, breathing throughout.
4. Sit up straight again and flex your right ankle so that your toes are pointing up toward the ceiling. Again, lean forward at the hips, bending toward your right toes and hold the stretch for a slow count of 20 to 30, breathing throughout.
5. Release the stretch and repeat with your left leg.

Note: You should feel the first part of this stretch in the back of the upper leg and the second part in the calf.

Make sure you:

• Breathe throughout the stretch, concentrating on relaxing.
• Keep your back straight and head lifted as you lean forward toward your toes.
• Don't push the stretch too far—it shouldn't be painful.

This simple reaching stretch will improve the flexibility in your arms and chest and in the front of your shoulders.

1. Stand with your arms at your sides and your feet about shoulder-width apart.
2. Extend both arms behind your back and clasp your hands together, if possible, retracting your shoulders.
3. Hold the stretch for a slow count of 20 to 30, breathing throughout.
4. Release the stretch and repeat.

Make sure you:

• Breathe throughout the stretch.
• Keep your back straight and look straight ahead.

This easy stretch targets another group of muscles particularly vulnerable to tension and stress—the neck, upper back, and shoulders. Do it often—after strength training, and during any activity that makes you feel stiff, such as sitting at a desk or at a computer. You'll find it rejuvenating.

1. Stand with your feet shoulder-width apart, your knees straight but not locked, and your hands clasped in front of you.
2. Rotate your hands so that your palms are facing the ground; then raise your arms to about chest height.
3. Gently press your palms away from your body. You should feel a stretch in your neck and upper back and along your shoulders.
4. Hold the stretch for a slow count of 20 to 30, breathing throughout.
5. Release the stretch and repeat.

Make sure you:

• Breathe throughout the stretch.
• Don't curve your back or arch it.