Most people know that exercise becomes more important as we get older. It helps maintain strength, improve energy, and support long-term health. However, many seniors worry about exercising incorrectly and risking injury. That is why the most important principle in senior fitness is safety.

These seven simple movements can help guide a safe exercise routine for seniors. (Consult with a physician, of course, before beginning a new exercise program.) Each movement focuses on basic functions the body needs for everyday life, such as standing up, bending safely, maintaining posture, improving balance, and staying independent. Most of these exercises require nothing more than a sturdy chair.

I did not include a specific number of repetitions for each exercise because every person is different. A good initial goal is to build up to 10 repetitions per exercise. Even 10 to 15 minutes of gentle movement each day can help maintain strength and independence.