Here’s a simple, **10-minute full-body exercise routine** you can do daily at home, suitable for **any age** (adjust intensity as needed). No equipment required!
### **Warm-Up (1 minute)**
1. **March in Place** (30 sec) – Lift knees gently.
2. **Arm Circles** (30 sec) – Small forward/backward circles.
### **Main Routine (8 minutes)**
Do each exercise for **45 seconds**, rest for **15 seconds** in between.
1. **Bodyweight Squats** – Strengthens legs & core.
*Stand, feet shoulder-width, lower hips like sitting in a chair.*
2. **Wall Push-Ups** (or Knee Push-Ups) – Works chest & arms.
*Lean against a wall, push body back gently.*
3. **Standing or Seated Leg Lifts** – Strengthens hips/thighs.
*Hold a chair for balance, lift one leg at a time.*
4. **Seated or Standing Shoulder Press** (use water bottles if desired) – Tones arms.
*Raise arms overhead, lower slowly.*
5. **Heel Raises** – Improves calf strength & balance.
*Lift heels off ground, lower slowly.*
6. **Seated or Standing Side Bends** – Stretches waist.
*Reach one arm overhead, lean sideways gently.*
7. **Standing or Lying Glute Squeezes** – Activates buttocks.
*Squeeze glutes, hold 2 sec, release.*
8. **Deep Breathing & Stretch** (1 minute)
*Inhale deeply, reach arms up; exhale, fold forward gently.*
### **Tips:**
- **Modify as needed** (use chairs for support).
- **Go slow** – Focus on form, not speed.
- **Stay consistent** – Even 10 minutes daily boosts energy & mobility!