Single-leg stand: Stand in front of a chair, lift one foot and hold for 10 to 20 seconds. Repeat 3 times on each leg.

Balance exercises

• Single-leg stand: Stand in front of a chair, lift one foot and hold for 10 to 20 seconds. Repeat 3 times on each leg. (Use the chair for balance; try with less support as you get more stable.)
• Tandem stance / heel-to-toe: The heel of one foot touches the toes of the other foot. Take five to 10 steps then pause. Repeat 3 times.
• Marching in place: Lift one knee at a time, slow and controlled, for 1 to 2 minutes. Slowly start practicing on higher knees or marching on toes.
• Heel-to-toe walk: Walk in a straight line heel to toe for 10 to 20 steps. Repeat 2 to 3 times.
• Clock reach: Stand on one leg and reach forward/side/back with the other foot as if pointing to clock numbers. 5 reach each direction, repeat each leg.

Strength exercises (legs, hips, core)

• Sit-to-stand (chair squat): From a chair, stand up and sit down slowly without using hands if possible. 8 to 15 reps, 1 to 3 sets.
• Mini squats: Hold back of a chair, bend knees slightly (not deep), then stand. 8 to 12 reps.
• Step-ups: Step onto a low step or stair and step down. 8 to 12 reps per leg. Use railing for support.
• Calf raises: Slowly raise your heels up as high as possible squeezing your calves at the very top of that range of motion. Hold 1 to 2 seconds, lower. 10 to 15 reps.
• Hip abduction (side leg raise): Stand upright and slowly lift one leg to the side, lower. 8 to 12 reps per side.
• Bridges: Lie on back with knees bent, lift hips up, hold 2 to 3 seconds, lower. 8 to 12 reps.

Upper body & posture

• Wall push-ups: Place hands on the wall, bend at elbows and push against the wall. 8 to 15 reps.
• Seated row with band: Sit down, wrap a resistance band around your feet, pull elbows back and squeeze shoulder blades together. 8 to 12 reps.
• Farmer's carry: Hold a light weight (or water bottle) in each hand and walk 20 to 30 metres to develop grip and core strength.

Mobility and flexibility

• Ankle circles: Sit and rotate ankles 10 times in each direction.
• Toe taps: Seated or standing, tap toes up and down 20 times to enhance ankle strength.
• Hamstring stretch: Sit and lean forward to touch toes (or use towel) for 20 to 30 seconds per leg.

Functional and practical moves for everyday strength

• Stair climbs: Gently climb 1 to 3 steps up and down, holding onto rail. 5 to 10 reps.
• Grocery practice carry: Carry one bag a short distance to simulate daily activities.
• Reaching and twisting: Practice reaching up into a cabinet or turning to glance back while keeping feet stationary.

Foods to intake

(Always consult with your doctor or a dietitian first, especially if you have health conditions such as diabetes, kidney disease, heart disease, or any other.)

• Egg, fish, pulses, nuts, and dairy foods to maintain muscle strength.
• Calcium and Vitamin D from milk, leafy vegetables, fortified foods, or sunlight for healthy bones.
• Omega-3 fats from fish, flaxseeds, or walnuts to combat inflammation and promote joint health.
• Whole grains such as oats, brown rice, or whole wheat for consistent energy.
• Fruits and vegetables for vitamins, minerals, and antioxidants.
• Avoid processed and sugary foods that can weaken bones and muscles over time.
• Stay well-hydrated to avoid dizziness, muscle cramps, and tiredness.

If you’re looking to regain strength after a serious injury, surgery, or illness, Arigato is here to help. We offer therapy, personalized nutrition plans, and mental wellness support to boost your recovery and overall health. Contact us today to begin your journey. Contact us at +91 95443 78169 or info@arigatowellness.com